This structured indoor cycling plan is built for intermediate riders who want to improve fitness and support weight loss using proven training methods. The plan is fully compatible with power meters and can be used on TPVirtual, Zwift, Rouvy, TrainerRoad, or any trainer platform that allows custom workouts. A recent FTP test is recommended to ensure accurate training zones.

The plan follows progressive overload to steadily increase cardiovascular fitness and weekly caloric expenditure. The plan includes interval cycling, video-guided strength workouts for full-body and core, active recovery workouts, training notes and lots of support through extensive downloadable guides for weight loss and strength training. Intensity, volume, and interval demands increase weekly to keep you improving without plateauing.

For weight loss support, I've included a complete weight loss guide covering portion control, hydration, calorie deficit management, and sustainable nutrition habits. You also receive:

10 Steps to Sustainable Weight Loss video guide

40-recipe high-protein ebook with 4-week meal plan

20 additional high-protein snack recipes

Weight loss is individualized and depends on maintaining a consistent daily caloric deficit. Tracking both food and training output is recommended. If you need help personalizing your approach, you can email me any time.

If you need guidance, substitutions, or help adjusting the plan, contact me directly through email at no extra charge.

Coach Tammy Lee
GO FIT LIFE Coaching and Education
Since 1999