4 Week Weight Loss Kickstart: Ride 🚴 + Home Strength 🏠 (No Gym)
4 Week Weight Loss Kickstart: Ride 🚴 + Home Strength 🏠 (No Gym)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
4 Week Weight Loss Kickstart: Ride 🚴 + 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
🚀 WHY THIS PLAN WORKS
- The perfect 30-day "Reset Button" for your fitness. Cycling + Bodyweight Strength.
- Need a hard reset? This 4-week "Kickstart" plan is designed to wake up your metabolism, build a consistent routine, and start burning fat without needing a gym membership.
- Perfect for cyclists returning from a break or anyone looking to drop a few pounds quickly before committing to a longer training block.
- 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
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
03:05:00 | 01:10:00 |
|
Day Off
x2
|
—— | —— |
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:05:00 | 01:10:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
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Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.