8 Week High-Volume Weight Loss: 5 Rides 🚴 + 2 Gym Lifts 🏋️ (Body recomposition)
8 Week High-Volume Weight Loss: 5 Rides 🚴 + 2 Gym Lifts 🏋️ (Body recomposition)
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 High-Volume Weight Loss: 5 Rides 🚴 + 2 Gym Lifts 🏋️ (Pro Schedule)
Elite Fat Loss. 8-10 Hours/Week. 5 Cycling Days + 2 Full Body Gym Sessions.
This is our most advanced weight loss plan, designed for athletes who can commit 8-10 hours per week to their transformation.
While diet is key, at this level of volume, your training becomes a massive metabolic furnace. We utilize a 5-Ride + 2-Lift schedule, including "Double Days," to maximize energy expenditure and build elite-level aerobic endurance.
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🚀 THE "PRO-STYLE" SCHEDULE
To get advanced results, we use advanced scheduling. You will ride 5 days a week to build deep fatigue resistance and burn fat, combined with 2 heavy lifting sessions to protect your muscle mass.
- High Volume: Long back-to-back rides on weekends (Sat/Sun) to optimize fat adaptation.
- Double Sessions: Wednesday features a "Two-a-Day" (Ride + Gym) to spike your metabolism.
- Full Gym: We use traditional hypertrophy (Barbells/Machines) to sculpt the body.
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📅 YOUR WEEKLY SCHEDULE
- Monday: REST 🛑
- Tuesday: Cycling HIIT (VO2 Max Intervals) 🚴
- Wednesday: (DOUBLE): Endurance Ride 🚴 + Gym Hypertrophy A 🏋️
- Thursday: Anaerobic / Neuromuscular Power (Speed Focus) 🚴
- Friday: Full Body Gym Hypertrophy B (Volume focus) 🏋️
- Saturday: Threshold 🏋️
- Sunday: Long Ride 🚴
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🎒 EQUIPMENT NEEDED
Indoor Bike / Smart Trainer
Gym Access: Barbell, Dumbbells, Leg Extension/Curl Machines, Cable Machine.
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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
x5
|
06:38:00 | 03:00:00 |
|
strength
x2
|
03:00:00 | 01:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:38:00 | 03:00:00 | |
|
|
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.