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OFF SEASON WEIGHT LOSS

Four Week Cycling Training Program

Are you ready to achieve your ideal cycling weight? Your weight plays a huge role in your performance on your bike. Reach your ideal weight this off-season while keeping a high power to weight ratio with our new four-week cycling weight loss program.

Workout Details

  • Equipment Type: Exercise Bike
  • Intensity Level: 3
  • Average Duration: 35
  • Number of Workouts: 14

Training Program Schedule

Week 1

Day 1: Flat Endurance Workout

  • 8 Miles or 12.87 Kilometers
  • Google Map Based Workout in Oahu, Hawaii

Day 2: Interval Training Workout

  • 9x Intervals
  • 30 seconds intervals at high resistance with 90 seconds of recovery
  • Time Based Workout, no map

Day 3: Hill Training

  • 6 Miles or 9.65 Kilometers
  • Google Map Based Workout up Blacksmith Fork Canyon in Logan, Utah

Week 2

Day 1: Flat Endurance Workout

  • 10 Miles or 16.09 Kilometers
  • Google Map Based Workout in Chicago, Illinois

Day 2: Interval Workout

  • 30 Minute Workout
  • 4x Intervals
    • Light Resistance - 30 seconds
    • Moderate Resistance - 30 seconds
    • Difficult Resistance - 30 seconds
  • Time Based Workout, no map

Day 3: Speed Interval Workout

  • 6 Miles or 9.65 Kilometers
  • Google Map Based Workout in Malibu, Florida

Week 3

Day 1: Flat Endurance Workout

  • 12 Miles or 19.31 Kilometers
  • Google Map Based Workout up the Oregon Coast

Day 2: Interval Training Workout

  • 35 Minute Workout
  • 9x Intervals
    • Moderate Resistance - 1 minute
    • Recovery - 2 minutes
    • Difficult Resistance - 1 minute
  • Time Based Workout, no map

Day 3: Flat Endurance Workout

  • 13 Miles or 20.92 Kilometers
  • Google Map Based Workout in France

Day 4: Hill Training Workout

  • 8 Miles or 12.87 Kilometers
  • Resistance/incline increases every 1 mile
  • Distance Based Workout, no map

Week 4

Day 1: Flat Endurance Workout

  • 14 Miles or 22.53 Kilometers
  • Google Map Based Workout through Times Square in New York

Day 2: Interval Training Workout

  • 40 Minute Workout
  • 9x Intervals
    • Moderate Resistance - 1 minute
    • Recovery - 2 minute
    • Difficult Resistance - 1 minute
  • Time Based Workout, no map

Day 3: Speed Interval Workout

  • 15 Miles or 24.14 Kilometers
  • Google Map Based Workout in Mandeville, Louisiana

Day 4: Hill Training Workout

  • 8 Miles or 12.87 Kilometers
  • 3 climbs at Moderate to Difficult Resistance

ABOUT THIS PROGRAM

This program was designed by iFit Head Master Coach, Natalie Vetica.

Program will be added under the "Lose Weight" or "My Trainer" button on your console

If you do not have buttons on your console, make sure this program is next on your schedule