8 Week Weight Loss - Watts/Kg Booster: 4 Rides 🚴 + 2 Lifts 🏋️ (Full Gym)
8 Week Weight Loss - Watts/Kg Booster: 4 Rides 🚴 + 2 Lifts 🏋️ (Full Gym)
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 Weight Loss - Watts/Kg Booster: 4 Rides 🚴 + 2 Lifts 🏋️ (Full Gym)
Performance Weight Loss. Boost VO2, Anaerobic Power & Strength. Intermediate Level.
This 8-week plan is not for beginners. It is designed for the intermediate cyclist who wants to maximize Weight Loss while simultaneously increasing their Power-to-Weight Ratio (Watts/Kg).
We take the guesswork out of "getting fast" by combining a serious gym hypertrophy routine with a 4-day cycling schedule that targets specific energy systems.
🚀 THE "SPEED & SHRED" STRATEGY Most weight loss plans are just "low intensity cardio." This is different. We add a critical 4th Ride focused on Anaerobic/Neuromuscular Power to spike your metabolism and improve your ability to punch over hills.
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📅 YOUR WEEKLY SCHEDULE
- Monday: REST 🛑
- Tuesday: Cycling HIIT (VO2 Max Intervals) 🚴
- Wednesday: Full Body Gym Hypertrophy A (Strength focus) 🏋️
- Thursday: Endurance Ride (Fat Burn Zone) 🚴
- Friday: Anaerobic / Neuromuscular Power (Speed Focus) 🚴
- Saturday: Full Body Gym Hypertrophy B (Volume focus) 🏋️
- Sunday: Long Ride (Tempo / Threshold Focus) 🚴
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⚠️ 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.
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🎒 EQUIPMENT NEEDED
Indoor Bike / Smart Trainer
Gym Access: Barbell, Dumbbells, Leg Extension/Curl Machines, Cable Machine.
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🏠 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
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🔎 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
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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
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
x4
|
04:08:00 | 01:10:00 |
|
strength
x2
|
03:00:00 | 01:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:08:00 | 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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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.