Lose the weight, keep the watts: 12 weeks of riding + lifting

Drop weight while your FTP goes up: big aerobic fat-burning volume, plus two weekly gym sessions so you lose weight, not muscle.

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Who this plan is for

• ✅ You want to lose weight on the bike with real structure, not random junk miles


• ✅ You can ride 4 days a week (average week around 8:00) and lift twice a week at a gym


• ✅ You have a smart trainer and/or power meter


• 👉 Short on time? Take the 8-week version. Want the full season? The 16-week build.

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Plan details

• 👉 Method: polarized 80/20 (80% low intensity, 20% high intensity) - the same methodology we use with our 1-1 coached athletes


• 👉 Built for fat loss: most of your weekly volume sits in the fat-burning low-intensity zone


• 👉 12 weeks, 1 recovery week every 3 building weeks


• 👉 4 rides per week (longest 4:30) + 2 gym strength sessions to protect muscle while you lose weight


• 👉 Power based: every session syncs to your head unit or smart trainer as a structured workout


• 👉 Testing session in week 1 and re-testing mid-plan, so your zones stay current as you improve


• ♻️ Re-usable: apply the plan again free, unlimited times. It never gets easier, you get faster

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Looking for a different focus, duration, or difficulty?
View all our Cycling training plans by clicking here.
Not sure which plan is right for you? 📩 Tell us your goal - we answer within 24 hours

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Free unlimited email support

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Why choose Triaperformance?

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Our 2025-2026 certifications

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