1-2-3 Spin for Weight Loss & Fitness | A FUN Intermediate Progressive Plan

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Typical Week

6 Bike, 1 Other, 1 Day Off

Longest Workout

1:00 hrs

Plan Specs

cycling indoor intermediate weightloss hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is FUN and it will not only help you shed weight but also spin your ass into shape. Simple enough to follow but challenging enough to make a change. Each week the workouts get more demanding to practice progressive overload while promoting calorie expenditure.

There are three intense spin interval workouts and one optional rest day. Users can choose to do a light spin, walk, yoga, or something else instead. Each week progresses, so the user is always challenged and avoids a plateau.

PLEASE NOTE: weight loss is highly subjective to the individual and results will vary. Weight loss is very dependant on how much the individual eats on a daily basis. A consistent daily caloric deficit is needed to lose weight. Users trying to lose weight should track both food and fitness calories to make sure they are meeting their target. Enjoy the plan and have fun!

If you have questions about this plan, feel free to reach out to me by email: tammy@gofitlife.ca

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:11

Coach Tammy Slauenwhite - Manageable Training Plans for the Everyday Athlete

GO FIT LIFE!

As a coach with 20 years experience, there's no better feeling than helping someone achieve a goal. I have helped hundreds from beginner level starting a new chapter in their life to competitive athletes looking to break a personal record. My plans are easy to follow, structured, and sometimes include strength training videos from my YouTube channel. I am new to TrainingPeaks but have already sold over 110 plans. If you need a personalized plan, please feel free to email me: tammy@gofitlife.ca

Back to Plan Details

Sample Day 1

0:25:00
16.7TSS
Spin Steady Pace | 25 Min

Kicking off the plan with a steady spin for 20 minutes. Go easy. You're just getting started and there is plenty of hard work to come. Enjoy!

Sample Day 2

0:18:00
13.2TSS
Spin Intervals | 1:1 x 4

Warm up with an easy spin and then step it up. Repeat the intervals for 4 times. Cool down with relaxing meditative spin for 5 minutes.

Sample Day 3

0:15:00
10TSS
Spin Easy | 15 Min

Spin at a comfortable pace. Relax your supper body, keep cadence steady at 80-90 RPM, and practice diaphragmatic breathing (deep belly breathing). Enjoy!

Sample Day 4

0:22:00
17.8TSS
Spin Intervals | 2:1 x 4

Warm up with an easy spin and then step it up. Repeat the intervals for 4 times. Cool down with relaxing meditative spin for 5 minutes.

Sample Day 6

0:30:00
20TSS
Spin Steady Pace | 30 Min

Spin at a moderate pace.

Sample Day 7

0:38:00
35TSS
Spin Intervals | 3:1 x 7

Warm up with an easy spin and then step it up. Repeat the intervals for 7 times. Cool down with relaxing meditative spin for 5 minutes.

Sample Day 8

0:30:00
20TSS
Spin Steady Pace | 30 Min

Spin for 30 minutes at a moderate pace.

1-2-3 Spin for Weight Loss & Fitness | A FUN Intermediate Progressive Plan

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