Coronavirus 14 day Isolation Fitness Maintenance Plan
Author
Toby Brown
All plans by this CoachLength
2 Weeks
Plan Specs
cycling indoor beginner intermediate advanced masters weightloss time goal multi day power based tss based
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?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
Sample Day 1
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
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
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
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
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
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
Session designed to target VO2 development and force recovery at tempo pace.
Just over an hour.