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
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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.Not sure which plan is right for you?
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¿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. 🚀