4 Week Weight Loss Mix Kickstart: Ride 🚴 Run 🏃 + Home Strength 🏠
4 Week Weight Loss Mix Kickstart: Ride 🚴 Run 🏃 + Home Strength 🏠
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 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 🏃 + 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
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🔎 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
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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
How it Works
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x2
|
03:15:00 | 02:30:00 |
|
Run
x2
|
01:47:00 | 01:00:00 |
|
strength
x2
|
01:06:00 | 00:36:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:15:00 | 02:30:00 | |
|
|
01:47:00 | 01:00:00 | |
|
|
01:06:00 | 00:36:00 | |
|
|
—— | —— |
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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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.