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.
⚠️ 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.
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. 🚀