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Spokes "Surviving Lockdown" Training Plan - Intermediate or 300-500 TSS AV PW

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Pav Bryan - Performance Director at Spokes

All plans by this Coach
4.67 (3)


4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

This plan is the latest version using all the latest TrainingPeaks features, current for 2020 and has been designed by Pav Bryan - Performance Director at Spokes.

This plan is aimed at those looking to "Survive Lockdown". As our immune systems need to be functioning as effectively as possible, there is only one high intensity (anaerobic) session per week, mainly to maintain this component of fitness. There are challenging, but achievable other sessions to help progress your aerobic endurance and fun social rides (with optional solo sessions) to keep your mind motivated during these times.

This plan presumes that you have been riding consistently for at least 2-4 weeks, if you haven't you might consider hitting some of the easier workouts to prepare your body for this plan. 2-4 weeks of around 4 one hour sessions per week would be enough to ensure you have a base to complete this plan.

You can use any method to monitor and complete this training plan; power, cadence, heart rate or rate of perceived exertion, although power is an advantage and you will need to use the session notes for anything else.

You also get further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.

All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power and cadence targets (where applicable).

If you are using heart rate or RPE and would like a plan suited to this, please visit us at -> & we will gladly create a personalised plan for you.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
06:29:00 02:00:00
Other x2
00:45:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
06:29:00 02:00:00
00:45:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Pav Bryan: #1 Amazon New Release Author & Endurance Sports Coach

Pav Bryan Coaching

Coaching athletes from those looking to enter their first event through to those like Mark Beaumont and James Lowsley-Williams ;)

I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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