8 Week Time-Crunched Weight Loss: Ride 🚴 + Full Gym Lifting 🏋️ - Body recomposition
8 Week Time-Crunched Weight Loss: Ride 🚴 + Full Gym Lifting 🏋️ - Body recomposition
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
8 Week Time-Crunched Weight Loss: Ride 🚴 + Full Gym Lifting 🏋️ - Body recomposition
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 & build muscle. 3 days Cycling + 2 days Full-Body Hypertrophy.
- This 8-week plan is for the cyclist who loves the iron. We combine high-efficiency cycling intervals with Classic Full-Body Hypertrophy routines to drive body recomposition.
- Unlike other "cardio-heavy" weight loss plans, this program prioritizes building lean muscle tissue. Why? Because muscle is your metabolic engine. By increasing your muscle mass with traditional lifting, you burn more calories at rest, 24/7.
📅 YOUR WEEKLY SCHEDULE (Under 5 Hours)
- Monday: REST 🛑
- Tuesday: Cycling HIIT (VO2 Max Intervals) 🚴
- Wednesday: Full Body Gym Hypertrophy A (Strength focus) 🏋️
- Thursday: Endurance Ride (Fat Burn Zone) 🚴
- Friday: REST 🛑
- Saturday: Full Body Gym Hypertrophy B (Volume focus) 🏋️
- Sunday: Long Ride (Tempo / Threshold Focus) 🚴
🎒 EQUIPMENT NEEDED
Indoor Bike / Smart Trainer
Gym Access: Barbell, Dumbbells, Leg Extension/Curl Machines, Cable Machine.
🏠 NO GYM ACCESS? NO PROBLEM
If you prefer to train at home using simple equipment (dumbbells/bodyweight), check out the Home Version of this plan here
Looking for other sports, levels, or goal durations?
View all our Weight Loss plans here.
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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
|
03:07:00 | 01:10:00 |
|
Day Off
x2
|
—— | —— |
|
strength
x2
|
03:00:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:07:00 | 01:10:00 | |
|
|
—— | —— | |
|
|
03:00:00 | 01:30:00 |
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.
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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.