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.
🔎 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. 🚀