Weight loss cycling plans
Start with the goal and level that fit your current riding. Compare plan summaries and try the sample first week below; review the full calendar in Glood before starting.
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Sample week: 4-Week Weight Loss Kickstart
Week 1 of 4-Week Weight Loss Kickstart · Beginner
| Day | Workout | Total duration |
|---|---|---|
| Day 1 | Base Builder 45 | 45 minutes |
| Day 2 | Rest | — |
| Day 3 | Easy Spin | 45 minutes |
| Day 4 | Base Builder 45 | 45 minutes |
| Day 5 | Rest | — |
| Day 6 | Sunday Spin 90 | 90 minutes |
| Day 7 | Rest | — |
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4-Week Weight Loss Kickstart
Beginner · 4 weeks · Goal: Lose Weight
Four-week habit-building plan for riders who want to ride more consistently and lose weight. Prioritises showing up over intensity. Three to four days per week, gentle progression.
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Fat-Burning Base Miles
Beginner · 12 weeks · Goal: Lose Weight
Twelve-week Zone 2 endurance plan for weight loss. All rides at fat-burning intensity with optional fasted rides. Longest ride builds from 60 min to 2.5 hours. Recovery weeks every 4th week at ~10% volume reduction.
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Consistent Calorie Burner
Beginner · 8 weeks · Goal: Lose Weight
Eight-week high-frequency weight loss plan at 5 rides per week. Four easy Zone 2 rides plus one tempo interval day. Weekly hours grow from 3 to 6. Tempo added week 3 for sustained calorie burn.
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Fat Burn & Ride Volume
Intermediate · 12 weeks · Goal: Lose Weight
12-week Zone 2 volume plan optimized for fat burn and body composition. Emphasizes high calorie burn through long endurance rides with fasted segments. Progressive overload with recovery weeks at 4 and 10.
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Metabolic Zone Training
Intermediate · 8 weeks · Goal: Lose Weight
8-week metabolic optimization plan combining tempo intervals with HIIT sprints for post-exercise calorie burn. Progressive metabolic stress through combined tempo-plus-sprints sessions. 4 rides per week.
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Time-Efficient Fat Burn
Intermediate · 6 weeks · Goal: Lose Weight
6-week high-intensity plan for busy schedules. Tabata and VO2 max micro-sessions on weekdays, longer Zone 2 rides on weekends. Maximum metabolic stimulus in minimum time — 4 rides per week, 4-7 hours total.
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Body Composition Optimizer
Advanced · 12 weeks · Goal: Lose Weight
12-week body composition plan with strategic low-fuel training. Threshold and VO2max at full fuel, Zone 2 rides for fat adaptation. FTP test at week 12.
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Fat-Adaptation Cycling Protocol
Advanced · 8 weeks · Goal: Lose Weight
8-week fat-adaptation plan with fasted Zone 2 rides progressing to 90 minutes while quality sessions remain fueled. W/kg test at week 8.
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Sustainable Power-to-Weight Transformation
Advanced · 16 weeks · Goal: Lose Weight
16-week three-phase plan: cut, recomp, peak. Balances calorie deficit with quality training to optimize W/kg ratio while protecting power output.
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High-Volume Fat Oxidation
Elite · 12 weeks · Goal: Lose Weight
Twelve-week elite fat oxidation plan built around high-volume Z2 riding with mixed intensity sessions. Six rides per week with progressive volume from 10 to 20+ hours. VO2max and Tempo sessions preserve FTP while fasted Z2 rides maximize fat utilization.
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Polarized Intermittent Fasting
Elite · 8 weeks · Goal: Lose Weight
Eight-week elite weight-loss plan using polarized training with fasting protocol. Two fasted Z2 rides per week plus quality VO2max or Tempo session. Five rides, two rest days. For elite riders optimizing body composition while maintaining power output.
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Metabolic Flexibility Block
Elite · 6 weeks · Goal: Lose Weight
Six-week elite metabolic flexibility plan alternating fasted and fueled training days. Trains the body to efficiently switch between fat and carbohydrate oxidation based on effort. Includes fasted Sweet Spot work and full-day fasted long rides. For weight-category targeting.
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Workouts for this goal
Explore endurance cycling workouts and tempo cycling workouts to understand related session types. Compare all cycling training plan summaries or read how to choose and follow a plan in Glood.