Pav Bryan - 4 Week Weight Loss Training Plan

Average Weekly Training Hours 06:00
Training Load By Week
Average Weekly Training Hours 06:00
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Owner and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.pavbryan.com/about-pav-bryan/ Are you looking for a plan to help you shift fat (not muscle) weight? Then this is for you! Combine this with our Nutritionally Fit program for the best results: http://www.pavbryan.com/cycle-coaching-services/fitness-diet/ We want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email coach@pavbryan.com and we will respond within 48 hours. This plan presumes you have at least four weeks riding completed before starting, if you have not ridden this much consider doing a short body prep phase prior. Can be FTHR based - switch this over & use instead of FTP. This plan comes FREE with Direct Power Cycling Team membership (directpowerct.com), you can get the code from the DPCT Facebook group or email coach@pavbryan.com. This plan can be completed with a minimum of heart rate and cadence monitors. We would love to hear how you get on! Please find us on all social media platforms - @pavbryancyclecoaching

Sample Day 2
1:00:00
Spin Ups

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 min warm-up. 

On a downhill slope or a light resistance on trainer start spinning your legs, increasing your cadence every min until you reach your max without bouncing on the bike. Then maintain for as long as possible, time how long you hold your max then aim to beat it on next attempt. 

Recover for 3 or more min then repeat as many times as you can. 

10 min cool-down.

Sample Day 3
1:00:00
Short Cadence Drills

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 min warm-up

30 sec @ 95 Cadence, 
30 sec @ 100 Cadence, 
30 sec @ 105 Cadence, 
30 sec @ 110 Cadence, 
30 sec @ 115 Cadence, 
30 sec @ 120 Cadence, 

2 min active rest – repeat at least once. 

10 min cool-down.

Sample Day 4
1:00:00
Core Strength & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Sample Day 5
1:00:00
Activation Session Development

The Goal Of This Session: is to develop a day before routine (activation session). 

Getting this right now will mean we know exactly how to prep your body the day before your key events so you are 100% at the start line the next day

You might consider including your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at race intensity

Make notes today & tomorrow on how it felt so we can come back to this and develop it over time

Sample Day 6
1:00:00
FTP Test

The Goal Of This Session: is to set a benchmark or check progress against a previous score

20 min warm-up. 

20 minutes maximum sustainable power. Conduct test & note results. 95% of achieved in test is FTP.

20 min cool-down.

Sample Day 7
1:00:00
Core Strength & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Sample Day 9
1:00:00
6-8 x 2.5' FTP

The Goal Of This Session: is to increase your anaerobic threshold

10-20 minute warm-up

6-8x 2.5 minute FTP, TT/Race/Preferred cadence, RPE 7-8 with 2.5 minute easy spin, RPE 1

10-20 minute cool-down

Pav Bryan
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Pav Bryan Cycle Coaching

Bikes Etc Magazines Cycling Guru. Director and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.