8 Week Weight Loss FAT-MAX progression: 4 Runs 🏃 + 2 Lifts 🏋️ (Full Gym)
Burn fat with metabolic zones. Hills, FatMax Tempo & Long Runs + Full Gym Hypertrophy.
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LOSE WEIGHT. RUN STRONGER. NO GYM REQUIRED.
This plan eliminates "junk miles" to focus on the specific training zones that maximize fat oxidation. Designed for the intermediate runner, we combine 4 Quality Runs with 2 Full-Body Gym Sessions.
The schedule is engineered to optimize recovery: Strength days are placed between run days (Wed/Fri), allowing you to hit the key "FatMax" and "Hill" sessions with 100% freshness.
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🚀 THE "FAT-MAX" ADVANTAGE
Most runners train in the "Grey Zone" (too fast to burn fat, too slow to build speed). We fix that.
- Thursday FatMax: A specific progression (35 to 60 mins) at your maximal fat-burning intensity (High Zone 2)
- Tuesday Hills: High-intensity power intervals to spike metabolism
- Saturday: Recovery run + strides
- Sunday Volume: Long duration to build the aerobic engine
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📅 YOUR WEEKLY SCHEDULE
- Monday: REST 🛑
- Tuesday: Hill Repeats (High Intensity Power) 🏃
- Wednesday: Gym Routine A (Squat/Bench Focus) 🏋️
- Thursday: FatMax session (Optimize fat loss) 🏃
- Friday: Gym Routine B (Lunge/Press Focus) 🏋️
- Saturday: Easy Run + Strides (Technique & Speed) 🏃
- Sunday: Long Run (Endurance Build up to 80 min) 🏃
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🎒 EQUIPMENT NEEDED
Running: Outdoor route or Treadmill (must have incline).
Gym: Commercial Gym access (Barbell, Dumbbells, Cable Machines).
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🏠 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.
🔎 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
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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. 🚀