Spin & Lift to Shred - Indoor Cycling (HR-based) + Strength Training + Weight Loss

• 12-week 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 cyclists who want a structured, time-efficient approach to cycling training, strength gains, and reduce body fat (weight loss) for improved body composition.

This plan is a good fit if you:

✅ Are comfortable with structured indoor cycling or spin 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 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 busy adults
⭐️ 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