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Coronavirus 14 day Isolation Fitness Maintenance Plan

Author

Toby Brown

All plans by this Coach
No Ratings

Length

2 Weeks

Plan Specs

cycling indoor beginner intermediate advanced masters weightloss time goal multi day power based tss based

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Plan Description

So, you've just been told you need to isolate yourself for 14 days! Bummer, that sucks, but the good news is now you have 14 days to focus on indoor training.
Let's use this time to give your fitness a boost so you can get straight back to kicking butt when you're allowed back out in the real world!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:28 hrs 1:57 hrs
1:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
8:28 hrs 1:57 hrs
1:30 hrs 0:30 hrs

Training Load By Week


Toby Brown

Toby Brown

I am cycling coach based in Perth Western Australia. I have been coaching club level cyclists for over 8 years using the Training Peaks platform. Most of my clients are based in Perth, WA but I have experience in coaching remotely with athletes in USA and Asia.
I pride myself on having a holistic attitude towards training in which I recognise all my athletes have lives, which means training has to be flexible.
I'm confident that I can help you achieve your cycling goals.

Sample Day 1

0:30:00
15TSS
Core Routine for Cyclists

Primary focus: TECHNIQUE

#1. Front Plank with Elbow Walks 60-90sec
#2. V - Style Crunches 60-90sec
#3. Span Planks 60-90sec
#4. Russian Twists 60-90sec
#5. The 4 Points of Plank 60-90sec
#6. Bicycle Crunches
#7. The Brazilians 60-90sec
#8. Leg Rainbows 60-90sec
#9. Back Bridges 60-90se

https://www.youtube.com/watch?v=IIUO3658XCI

Sample Day 2

1:00:00
43.3TSS
The Tuesday Tune Up

This session is just designed to get you back on the bike after stressful work Monday - or a big weekend on the bike, or being told you need to self isolate for 2 weeks.
It needs to be light and fully aerobic. Our aim is to get the aerobic energy system engaged, but to mostly promote circulation, oxygen uptake and recovery. We do not want you to introduce muscular fatigue today.
Put some tunes on and enjoy!

Sample Day 3

0:30:00
15TSS
Core Routine for Cyclists

Primary focus: TECHNIQUE

#1. Front Plank with Elbow Walks 60-90sec
#2. V - Style Crunches 60-90sec
#3. Span Planks 60-90sec
#4. Russian Twists 60-90sec
#5. The 4 Points of Plank 60-90sec
#6. Bicycle Crunches
#7. The Brazilians 60-90sec
#8. Leg Rainbows 60-90sec
#9. Back Bridges 60-90se

https://www.youtube.com/watch?v=IIUO3658XCI

Sample Day 3

1:08:20
82.9TSS
Threshold Development 2.2

Todays session is designed to build aerobic capacity by working just under your current threshold, but then challenging you to recover from above-threshold exertions.
There is a set of VO2 spikes at the end to keep it interesting, and to keep expanding your capacity boundaries.

Sample Day 4

1:18:00
92.1TSS
Sweet Spot + VO2

A mix of sweet spot and VO2 designed to push threshold up from below and provide a VO2 boost to the upper limit of your aerobic system.
Similar to yesterday, with a slightly different mix of interval durations.

Sample Day 5

0:30:00
15TSS
Core Routine for Cyclists

Primary focus: TECHNIQUE

#1. Front Plank with Elbow Walks 60-90sec
#2. V - Style Crunches 60-90sec
#3. Span Planks 60-90sec
#4. Russian Twists 60-90sec
#5. The 4 Points of Plank 60-90sec
#6. Bicycle Crunches
#7. The Brazilians 60-90sec
#8. Leg Rainbows 60-90sec
#9. Back Bridges 60-90se

https://www.youtube.com/watch?v=IIUO3658XCI

Sample Day 5

1:10:00
87.21TSS
30s & 3s

Session designed to target VO2 development and force recovery at tempo pace.
Just over an hour.

$29.00 - Buy Now