8 Week Weight Loss SMART Mix: Ride 🚴 Run 🏃 + Full Gym Lifting 🏋️
8 Week Weight Loss SMART Mix: Ride 🚴 Run 🏃 + Full Gym Lifting 🏋️
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
8 Week Weight Loss Mix: Ride 🚴 Run 🏃 + Full Gym Lifting 🏋️
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
Check all reviews here
🚀 RIDE HARD. RUN SMART. LIFT HEAVY.
- The "Smart" Cross-Training Plan. 2 Rides + 2 Runs + 2 Gym Hypertrophy Sessions.
- This plan is the ultimate "Body Recomposition" mix. We combine the calorie-torching power of Cycling Intervals, the fat-burning efficiency of Steady Running, and the shaping power of Gym Hypertrophy.
🤓 THE "SMART SPLIT" STRATEGY
- The Bike (Intensity & Volume): High-intensity VO2 Max intervals and Long Endurance rides happen here, where impact is zero.
- The Run (Efficiency): We focus on "FatMax" and Technical running to burn fat without pounding your joints.
- The Gym (Shape): We use specific Unilateral and Posterior Chain movements to fix imbalances and build a resilient body.
📅 YOUR WEEKLY SCHEDULE (6 Sessions)
- Monday: REST 🛑
- Tuesday: (Indoor) Bike: VO2 Max Intervals (HIIT Calorie Spike) 🚴
- Wednesday: Gym Routine A (Unilateral & Stability Focus) 🏋️
- Thursday: FatMax Run (Steady State Zone 2) 🏃
- Friday: Gym Routine B (Posterior Chain Focus) 🏋️
- Saturday: Recovery Run + Strides 🏃
- Sunday: Long Endurance Ride (Fat Oxidation) 🚴
🎒 EQUIPMENT NEEDED
Cycling: Indoor Trainer OR Outdoor Bike.
Running: Outdoor route or Treadmill.
Gym: Full Commercial Gym Access
🏠 NO GYM ACCESS? NO PROBLEM
If you prefer to train at home using simple equipment (dumbbells/bodyweight), check out the Home Version of this plan here
Looking for other levels, distances, or durations?
View all our Swimming training plans by clicking here.
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How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x2
|
03:37:00 | 03:15:00 |
|
Run
x2
|
01:56:00 | 01:15:00 |
|
strength
x2
|
02:20:00 | 01:10:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:37:00 | 03:15:00 | |
|
|
01:56:00 | 01:15:00 | |
|
|
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.
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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.