[Objetivo 2026] Plan 16 Semanas: Bajar de Peso - Mix 🏃🚴 + Gym 🏋️ (Cross-Training)
[Objetivo 2026] Plan 16 Semanas: Bajar de Peso - Mix 🏃🚴 + Gym 🏋️ (Cross-Training)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Bajá de peso con este plan que combina Running, Ciclismo y Gimnasio
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Increible progresión en muy poco tiempo. Sin duda un gran aliado en mi preparación para competencias." - Agustín G. 2025
Lee todos nuestros reviews aquí
Características del plan
- 👉 Método: polarizado (80% baja intensidad, 20% alta intensidad)
- 👉 Fortalecimiento: protocolo para aumentar fuerza máxima
- 👉 Duración: 16 semanas
- 👉 Horas: Entre 4 y 7.5 horas por semana en la semana pico
- 👉 Recuperación: 1 semana cada 3 semanas
- 🚴 Frecuencia ciclismo y running: Entrena 4 veces por semana ciclismo. El mix de zonas te ayudará a entrenar de forma más completa.
- 2 sesiones de alta intensidad, en zonas altas + 2 sesiones más largas a baja intensidad.
- 🏋️ Gimnasio: 2 veces por semana:
- Para bajar de peso es necesario tener un déficit calórico. Estando en déficit calórico, la mejor forma de proteger tu músculo para no perderlo es ir al gimnasio y mantener el estímulo sobre los mismos.
- El desarrollo de fuerza en ejercicios como Sentadilla y Peso muerto correlacionan con mejor desempeño en el ciclismo. Con este protocolo desarrollarás fuerza sin sumar peso / sin hipertrofia, gracias a mayor activación de fibras musculares.
Quieres ver otros deportes, niveles, distancias, duración o dificultad?
Todos nuestros planes para bajar de peso aquí.
¿Tienes dudas sobre qué plan elegir? 📩 Haz clic aquí para escribirnos
Soporte Gratuito del Coach Incluido
¿Por qué elegir Triaperformance?
Nuestras certificaciones 2025-2026
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x2
|
02:54:00 | 02:30:00 |
|
Run
x2
|
02:08:00 | 01:45:00 |
|
strength
x2
|
02:20:00 | 01:10:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:54:00 | 02:30:00 | |
|
|
02:08:00 | 01:45:00 | |
|
|
02:20:00 | 01:10:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.