8 Week Weight Loss: 4 Rides 🚴 + 2 Home Lifts 🏠 (No Gym)
8 Week Weight Loss: 4 Rides 🚴 + 2 Home Lifts 🏠 (No 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)
Accelerate your fat loss with higher activity. 4 Cycling days + 2 Home Strength routines.
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TAKE YOUR WEIGHT LOSS TO THE NEXT LEVEL
Ready to burn more calories and see faster results? This 8-week plan is designed for the cyclist who loves to ride and is ready to commit to a little more volume than our beginner plans.
By increasing your frequency to 4 rides per week plus strength training, you create a larger caloric deficit and build improved fitness without needing a gym membership.
🚀 WHY 4 RIDES? Consistency is key to weight loss. Adding a 4th riding day significantly increases your weekly calorie burn and improves your endurance. We combine this with "No-Equipment" strength training to keep your muscles toned and metabolism high.
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📅 YOUR WEEKLY SCHEDULE
- Monday: REST 🛑
- Tuesday: Cycling HIIT (VO2 Max Intervals) 🚴
- Wednesday: Home Strength (EMOM Protocol) 🏋️🏠
- Thursday: Endurance Ride (Fat Burn Zone) 🚴
- Friday: Anaerobic / Neuromuscular Power (Speed Focus) 🚴
- Saturday: Home Strength (AMRAP Protocol) 🏠🏋️
- Sunday: Long Ride (Tempo / Threshold Focus) 🚴
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🎒 EQUIPMENT NEEDED
Indoor Bike / Smart Trainer
Floor space for the strength sessions
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h2>🏋️ HAVE A GYM MEMBERSHIP?
If you have access to a commercial gym and want to use machines and heavy weights, check out the Full Gym Version of this plan here
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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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🔎 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
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:08:00 | 01:10:00 | |
|
|
—— | —— | |
|
|
—— | —— |
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.