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.
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. 🚀