Reach Your Best Climbing Weight

Average Weekly Training Hours 06:54
Training Load By Week
Average Weekly Training Hours 06:54
Training Load By Week

Ready to boost your metabolism, fly up hills, and achieve your ideal cycling weight? As the world’s leading cycling publication for over 50 years, Bicycling has been at the forefront of training, nutrition, and high performance for cyclists. This 8-week weight loss plan is an exclusive collaboration between Bicycling and U.S. Olympic cycling coach, James Herrera. It is designed for cyclists who are focused on obtaining their ideal cycling weight through targeted training and healthy nutrition. The plan will increase your lean body composition while also improving the ever-important power to weight ratio, ultimately making you a stronger cyclist—and boosting your climbing ability.

The plan consists of varying effort levels and offers training ranges for heart rate, power, and rate of perceived exertion (RPE). It’s designed for cyclists who’ve been riding 3-5 days per week for at least six months and have 6-9 hours per week available for training. Don’t worry if you have a little less time than that. You can customize the plan around your schedule.

Get started now and start pedaling your way to your optimal cycling weight.

Sample Day 2
1:00:00
Cruising + 3 x 5 min Steady, 3 min RBI

Steady Efforts
RPE - 5 to 6
Breathing - Slightly Labored
% Max Heart Rate - 75-84%
% Field Tested Power - 75-85%

Sample Day 3
1:00:00
Cruising

RPE - 3 to 4
Breathing - Deep and Steady
% Max Heart Rate - 65-74%
% Field Tested Power - 50 - 70%

Sample Day 4
1:00:00
Cruising + 3 x 5 min Brisk, 3 min RBI

Brisk Efforts
RPE - 7 to 8
Breathing - Short & rhythmic
% Max Heart Rate - 85- 94
% Field Tested Power - 85-95

Sample Day 5
0:30:00
Easy Ride

RPE - 1 to 2
Breathing - light and relaxed
% max heart rate - 60-64%
% field tested power - 30-40%

Sample Day 6
1:15:00
Cruising + 3 x 5 min Steady (3 min RBI) + 2 x 5 min Brisk (3 min RBI)

Steady Efforts
RPE - 5 to 6
Breathing - Slightly Labored
% Max Heart Rate - 75-84%
% Field Tested Power - 75-85%

Brisk Efforts
RPE - 7 to 8
Breathing - Short & rhythmic
% Max Heart Rate - 85- 94
% Field Tested Power - 85-95

Sample Day 7
1:45:00
Cruising

RPE - 3 to 4
Breathing - Deep and Steady
% Max Heart Rate - 65-74%
% Field Tested Power - 50 - 70%

Sample Day 9
1:00:00
Cruising + 4 x 5 min Steady, 3 min RBI

Steady Efforts
RPE - 5 to 6
Breathing - Slightly Labored
% Max Heart Rate - 75-84%
% Field Tested Power - 75-85%