8 Week Weight Loss Mix: Ride 🚴 Run 🏃 + Home Strength 🏠 (No Gym)
The "Smart" Cross-Training Plan. Maximize calorie burn with low injury risk.
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🚀 THE "SMART SPLIT" STRATEGY
Most duathlon (bike+run) plans burn you out with too much hard running. We fix that by assigning specific roles to each sport:
- The Bike (The Extremes): We use the bike for VO2 Max HIIT (safest way to sprint) and Long Endurance (highest total calorie burn) because it is zero impact.
- The Run (The Engine): We use running for "FatMax" steady state and technique. This keeps you in the optimal fat-burning zone without crushing your knees.
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📅 YOUR WEEKLY SCHEDULE (6 Sessions)
- Monday: REST 🛑
- Tuesday: (Indoor) Bike: VO2 Max Intervals (HIIT Calorie Spike) 🚴
- Wednesday: Home Strength (EMOM Protocol) 🏠
- Thursday: FatMax Run (Steady State Zone 2) 🏃
- Friday: Home Strength (AMRAP Protocol) 🏠
- Saturday: Recovery Run + Strides (Technique & Flush) 🏃
- Sunday: Long Endurance Ride (Volume & Fat Oxidation) 🚴
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🎒 EQUIPMENT NEEDED
Cycling: Indoor Trainer (Zwift/Rouvy) OR Outdoor Bike.
Running: Outdoor route or Treadmill.
Home strength: A clear floor space
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🏋️ HAVE A GYM MEMBERSHIP?
If you have access to a commercial gym and want to use machines and heavy weights, check out the Full Gym Version of this plan
here.
🔎 NOT THE RIGHT PLAN? WE HAVE MORE OPTIONS
We offer specialized Weight Loss plans for Cyclists 🚴, Runners 🏃, and Triathletes 🏊♂️, available in both Home (No Gym) and Full Gym versions. View our complete Weight Loss Collection
here.
What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
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. 🚀