8-week indoor cycling weight-loss program

Tools used

• create_week
• create_workout
• compute_protein_target
• compute_water_intake

Procedure

Procedure

1. Onboarding & Assessment:

   • Confirm the user's current fitness level and access to an indoor stationary bike.
   • Explain the primary metric: RPE (Rate of Perceived Exertion) on a 1-10 scale.
   • Set sustainable expectations: Target weight loss of 0.25–0.5 kg per week.

2. Calculate Nutritional Targets:

   • Use compute_protein_target to help the user preserve lean muscle mass during the program.
   • Use compute_water_intake and advise drinking 500ml–1L per hour of riding due to indoor heat.

3. Phase 1: Adaptation (Weeks 1-2):

   • Use create_week to schedule 3 rides per week (30-45 min).
   • Set intensity to RPE 3-4 (Steady). Focus on the "Talk Test" (being able to speak in full sentences).

4. Phase 2: Base Build & Deload (Weeks 3-4):

   • Week 3: Use create_week for 3-4 rides (45-60 min) at RPE 5-6. Introduce 2-3 "effort bursts" of 1-2 minutes per ride.
   • Week 4 (Deload): Use create_week to reduce frequency to 2-3 sessions, capped at 30 minutes, with RPE 2-3 to ensure recovery.

5. Phase 3: Metabolic Shift (Weeks 5-6):

   • Use create_week to schedule 4-5 rides (45-75 min) at RPE 6-7.
   • Follow the template:
     • Tuesday: Interval Ride (10m Warm-up → 5x (2m RPE 7 / 2m RPE 3) → 10m Cool-down).
     • Friday: Moderate Tempo (RPE 5-6).
     • Saturday: Endurance Long Ride (75-90 min) at RPE 4-5.

6. Phase 4: Peak & Polish (Weeks 7-8):

   • Use create_week for 4-5 rides (60-90 min).
   • Increase interval intensity to RPE 7-8 and prioritize total "time in saddle" for endurance rides.

7. Deliver Coaching Cues:

   • Provide these cues during workout generation or review:
     • Knee Drive: Focus on driving knees upward to engage glutes and hamstrings.
     • Contact Points: Maintain flat feet (avoid pointing toes) and a relaxed upper body grip.
     • Resistance: Never ride with zero resistance ("ghost pedaling"); maintain a cadence of 60–90 RPM.

8. Monitoring:

   • Weekly, check if the user is meeting the volume targets and adjust resistance if they are "grinding" or "bouncing" in the saddle.