The full transformation: 16 weeks to drop weight and raise your FTP
Two complete build cycles combining polarized riding and gym strength - long enough for the change to be real, and to stick.
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Always on top of my training and available to make any adjustments I needed due to my travel schedule." - Giles C.
Check all reviews
here
Who this plan is for
- ✅ You have trained with structure before and want lasting change, not a crash block
- ✅ You can ride 4 days a week (average week around 8:30) and lift twice a week at a gym
- ✅ You have a smart trainer and/or power meter
- 👉 Newer to structure? Start with the 8-week or 12-week version.
Plan details
- 👉 Method: polarized 80/20 (80% low intensity, 20% high intensity) - the same methodology we use with our 1-1 coached athletes
- 👉 Built for fat loss: most of your weekly volume sits in the fat-burning low-intensity zone
- 👉 16 weeks = two complete build cycles, 1 recovery week every 3 building weeks
- 👉 4 rides per week (longest 5:00) + 2 gym strength sessions to protect muscle while you lose weight
- 👉 Power based: every session syncs to your head unit or smart trainer as a structured workout
- 👉 Testing session in week 1 and re-testing mid-plan, so your zones stay current as you improve
- ♻️ Re-usable: apply the plan again free, unlimited times. It never gets easier, you get faster
Looking for a different focus, duration, or difficulty?View all our Cycling training plans by clicking
here.Not sure which plan is right for you?
📩 Tell us your goal - we answer within 24 hours
Free unlimited email support
Why choose Triaperformance?
Our 2025-2026 certifications
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. 🚀