This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Want to lose fat while becoming a stronger cyclist?
This plan is designed for cyclists who want to reduce body fat while maintaining training quality, supporting recovery and protecting lean muscle.
Successful fat loss is not about simply training harder or eating as little as possible. You need consistent training, appropriate recovery, sensible nutrition and a sustainable approach that allows your body composition and fitness to improve together.
This plan combines structured cycling, strength work and practical nutrition guidance to help you work towards those goals.
Who this plan is for
This plan is best suited to cyclists who already have some consistent riding behind them and want a structured approach to improving fitness and body composition.
It is not tied to a specific cycling discipline, so it can be used by recreational riders, road cyclists, Gran Fondo riders or anyone wanting to become fitter and leaner.
The goal should be gradual, sustainable progress rather than rapid weight loss that compromises training or recovery.
What the plan includes
- Four cycling sessions per week
- A mixture of aerobic and higher-intensity training
- Core and strength work to support cycling and maintain muscle
- Regular recovery and flexibility within the week
- Practical guidance around nutrition, hydration and recovery
The plan also includes a sample recipe resource with meal ideas designed around the needs of a time-crunched athlete.
You can follow the cycling sessions using power, heart rate or perceived exertion, although a power meter can provide additional precision.
Many sessions contain structured workout files that can be used with compatible TrainingPeaks devices and training platforms.
Bonus 40-week strength programme
You'll also receive access to a 40-week core and leg strength programme that you can continue using after this plan is complete.
A note about this Classic Plan
This is one of my Classic TrainingPeaks plans, developed from the coaching methods I've used with cyclists over many years.
The training itself remains fully usable, but some older external links or legacy TrainingPeaks features may no longer be available.
An updated guide is included at the beginning of the plan with additional information and current resources.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, nutrition needs, goals or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Train consistently, fuel intelligently — and make your progress sustainable.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.