3-week Cycling Lockdown Program (Advanced)

Browse Training Plan Store

Back to Plan Details

3-week Cycling Lockdown Program (Advanced)


Endurance Lab PH & Swim Academy Coaching


3 Weeks

Typical Week

6 Bike

Longest Workout

1:29 hrs

Plan Specs

cycling indoor intermediate advanced power based tss based

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.


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Includes Structured Workouts

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

Learn More about Structured Workouts.

This 3-week training program is designed specifically for the time challenged cyclist incorporating some segments of long rides in the Philippines. This plan has an average of 6:44 hours/week with roughly a 5% increase in TSS/week. This also will revolve around your FTP, so best that you have updated yours.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:44

Sample Day 1

WB - Power Development (1:1 VO2max & 1:1 Threshold Intervals)

WU: 10 minutes Z2
MS1: 10 sets of VO2max intervals
- 1 minute Z5
- 1 minute Z1
5 minutes rest
MS2: 10 sets of Threshold intervals
- 1 minute Z4
- 1 minute Z1
CD: 5 minutes Z1

Sample Day 2

6x30sec Suffering Intervals with 2x15min FR Tempo Set

WU: 10 minute Z2 with 2-3 fast cadence

MS1: 6 sets of 30 seconds 130% of FTP. Recover for 1 minute at Z1 in betweens sets.

Rest for 3 minutes

MS2: 2 sets of 15 minutes Z3 (tempo) with 3 minutes Z1 in between sets

CD: 5 minutes Z1

Sample Day 3

HA - Mod. Race Winning Intervals

Race winning intervals! This workout is a classic!
Begin with a nice warm-up that includes fast pedaling drills. Next do 6 x race winning intervals.
Sprint out of the saddle for 10 seconds at 80% of your maximum power.
Next, hold about 105%-110% of you FTP. At the very end, sprint again to simulate a group coming up behind you in a race.
Make sure you rest at least 5 minutes in between each interval. Finally, end your workout with some fast pedaling drills.

Sample Day 4

10x30sec 1:2 Micro VO2max Intervals with 2x13min FR Tempo Set

WU: 10 minutes Z2 with 2-3 100 rpm efforts to wake-up the legs

MS1: 10 sets of 30 seconds Z5 with 1-minute Z1 in between sets

2 minutes rest

MS2: 2 sets of 13 minutes Z3 with 3-minute Z1 in between sets

CD: 5 minutes Z1

Sample Day 5

ELS - Triple Naic

This workout is focused on mimicking the rolling terrains of Naic, Cavite.

WU: 15-minute Warm-Up Protocol

MS: 3 sets of pyramid set. Each 3-minute segment will increase or decrease by 10% of FTP. Each set will start and end at 60% of FTP. Recover with 3 minutes at Z1 in between sets.

CD: 5-minutes at Z1

Sample Day 6

ELS - Cafe Amadeo

This workout is focused on mimicking the climb to Cafe Amadeo. Elevate your front wheel to mimic climbing on your bike. WU: 15-minute Warm-Up Protocol MS1: Ramp set, with 4-minute segments starting from 60% to 80% of FTP. Each segment increases by 5% of FTP. Recover for 2 minutes MS2: Ramp set with 3-minute segments starting from 70% to 97% of FTP. Each segment increases by 3% of FTP CD: 5-minutes at Z1

Sample Day 8

HA - Mod. 2 sets FTP Ramp Intervals

This is a great workout for all levels of cycling. Begin with a 15 minute of warm-up that includes fast pedaling drills.

Next, do 2 x 10 minutes at your FTP. At the end of that 10 minutes, up your wattage every minute by 5% watts of FTP for 5 minutes or until you CRACK!

Make sue you rest 5 minutes between each one.

End your workout with a 5-10 minute cool down.

$25.00 - Buy Now