8 Week Weight Loss Mix: Ride 🚴 Run 🏃 + Home Strength 🏠 (No Gym)
The "Smart" Cross-Training Reset. 30 Days of Cycling, Running & Home Strength.
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JUMPSTART YOUR METABOLISM WITH THE "SMART MIX"
Bored of doing the same cardio every day? This 4-week "Kickstart" plan uses a unique cross-training approach to burn fat without burning out your joints.
We combine the calorie-torching power of Cycling, the efficiency of Running, and the toning of Home Strength into a cohesive 30-day schedule.
We minimize injury risk by using the Bike for the hardest efforts and the Run for steady efficiency:
- The Bike (Intensity): We use VO2 Max Intervals and Long Rides here because they are zero impact.
- The Run (Efficiency): We focus on "FatMax" steady state and technique to burn fat without pounding your knees.
- Home Strength: Simple but effective bodyweight and backpack circuits to tone muscle.
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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. 🚀