This 12-Week Cycling & Strength Weight Loss Training Plan is best suited for intermediate+ cyclists, including Masters, training in the off-season, pre-season or early base period.
The plan is progressive so the athlete builds substantial fitness in cycling, strength and power during the 12 weeks. It is best used in the off-season or early base periods, where high volume cycling is not yet the goal, especially important for those seeking weight loss. The plan starts at 3 hours total and peaks at 4.5-6 hours, depending on how long the athlete takes to complete the strength workouts. There is a recovery week every 4 weeks.
• 12-week fully structured indoor cycling and comprehensive strength training program
• Designed to improve cycling fitness, strength, and improve body composition
• Threshold Heart Rate–based cycling + RPE-based strength training
• High-protein meal plan and nutrition resources included
• Downloadable guides + plan-specific email support
💥 Who This Plan Is For
This plan is designed for intermediate+ fitness levels and Masters cyclists who want a structured, time-efficient approach to cycling training, strength gains, and reduce body fat (weight loss) for improved body composition, especially in pre-season before high volume training begins.
This plan is a good fit if you:
✅ Are comfortable with structured indoor cycling workouts
✅ Prefer heart-rate-based training and do not use a power meter
✅ Can train 5–6 days per week, 30–60 minutes per session
✅ Want both cycling and strength training fully structured
✅ Are looking to lose body fat and improve body composition
✅ Want a plan that is progressive, organized, and repeatable
This plan is not intended for beginners or for use during race build or peak performance phases.
💥 What This Plan Will Help You Achieve
This program focuses on sustainable weight loss through consistent training and intelligent workload management.
You will develop:
✅ Higher weekly energy expenditure through structured indoor cycling
✅ Improved muscular endurance and strength
✅ Better tolerance for longer training sessions
✅ Consistent training habits that support fat loss
✅ A more stable power-to-weight relationship without aggressive calorie restriction
The goal is steady progress over 12 weeks, not rapid or extreme weight loss.
💥 How the Plan Works
This is a 12-week progressive program built around simplicity and consistency.
Each week includes:
✅ 3 indoor cycling workouts
✅ 2 strength training sessions
✅ 1 active recovery day
✅ 1 full rest day
Cycling workouts progress from 30 to 60 minutes and are structured using threshold heart rate, making the plan reusable.
Comprehensive strength training follows a detailed paper-based program, using RPE to guide intensity and progression, with intermediate to advanced concepts.
This plan is best used during off-season, pre-season, early base, or general fitness phases, when weight loss is the primary goal.
💥 Why This Plan Is Different
This is not a generic spin plan with random strength workouts added. The structure is deliberate and built from:
⭐️ Over 25 years of coaching experience in strength and weight loss
⭐️ Real-world application with time-crunched athletes
⭐️ A focus on adherence, clarity, and long-term results
⭐️ Training that fits real life, not ideal schedules
You are given the tools to execute the plan properly, without guesswork.
🎁 Included resources:
• Training Plan Guidebook
• 12-week Comprehensive Strength Training Plan
• High-protein meal plan with 52 easy recipes
• Portion control and nutrition guides
• RPE scale for strength training
Plan-specific email support is included.
If you have questions specific to this plan and want to discuss it before purchasing, please email me: tammy@gofitlife.ca
Tammy Lee
GO FIT LIFE
Coaching since 1999
🌐 gofitlife.ca
Coach Tammy Lee specializes in high-touch, integrated coaching for masters endurance athletes pursuing competitive and personal performance goals. Coaching since 1999, she combines endurance training, strength, sports nutrition, and recovery to help athletes perform better while balancing the demands of everyday life. A masters athlete herself, Tammy brings racing experience across mountain biking, cyclocross, running and triathlon. She is the founder of GO FIT LIFE Coaching & Education.