4 Week Weight Loss Kickstart: Ride 🚴 + Full Gym Lifting 🏋️
The perfect 30-day body recomposition plan. Cycling + Full Body Hypertrophy.
Ready to change your body composition? This 4-week "Kickstart" plan is designed to wake up your metabolism and build lean muscle using Traditional Gym Hypertrophy.
Perfect for the cyclist who wants to get back into the gym routine and drop a few pounds quickly before committing to a longer training block.
.
🚀 WHAT TO EXPECT
This is not a "light" cardio plan. It is a body recomposition block. We combine high-intensity cycling intervals with real weightlifting to shape your body.
- Format: 4 Weeks
- Volume: Under 5.5 hours/week
- Gym Access: REQUIRED (Barbells, Machines, Cables)
.
📅 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.
⚠️ THE REALITY CHECK
We provide the training stimulus to build muscle and burn energy, but a caloric deficit is non-negotiable for weight loss. Combine this plan with smart nutrition to reveal the muscle you are building.
Start today and reclaim your fitness in just 4 weeks.
.
🔎 NOT THE RIGHT PLAN? WE HAVE MORE OPTIONS
We offer specialized Weight Loss plans for Cyclists 🚴, Runners 🏃, and Triathletes 🏊♂️, available in both Home (No Gym) and Full Gym versions. View our complete Weight Loss Collection
here.
What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
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. 🚀