8 Week Time-Crunched Weight Loss: Indoor Cycle 🚴 + Home Strength 🏠 (No Gym)
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
Check all reviews
here
Plan details
- Burn fat and build lean muscle in under 5 hours/week. No gym required.
- Designed specifically for the time-crunched cyclist, this 8-week plan eliminates the "fluff" to focus on what actually changes body composition: High-Intensity Intervals (HIIT) and Metabolic Strength Training.
- 🚀 WHY THIS PLAN WORKS We combine VO2 Max cycling intervals to spike your metabolism with modern functional strength formats (EMOM & AMRAP). This "hybrid" approach maximizes calorie burn during and after the workout.
📅 YOUR WEEKLY SCHEDULE (Under 5 Hours)
- Monday: REST 🛑
- Tuesday: Cycling HIIT (VO2 Max Intervals) 🚴
- Wednesday: Home Strength (EMOM Protocol) 🏠
- Thursday: Endurance Ride (Fat Burn Zone) 🚴
- Friday: REST 🛑
- Saturday: Home Strength (AMRAP Protocol) 🏠
- Sunday: Long Ride (Tempo / Threshold Focus) 🚴
🎒 EQUIPMENT NEEDED
Indoor Bike / Smart Trainer
A clear floor space
🏋️ HAVE A GYM MEMBERSHIP?
If you have access to a commercial gym and want to use machines and heavy weights, check out the Full Gym Version of this plan
here
Looking for other sports, levels, or goal durations?
View all our Weight Loss plans here.
Not sure which plan is right for you? 📩 Click here to contact us
Free unlimited email support
¿Why choose Triaperformance?
Our 2025-2026 certifications
Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀