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COVID-19 Quarantine Maintenance - 8-Week at Home Cycling Plan


Taylor Thomas

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8 Weeks

Plan Specs

cycling indoor beginner intermediate advanced power based hr based tss based

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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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Plan Description

Despite race cancelations and postponments, there's still lots of things that athletes can do to maintain focus and fitness. Think of this time period as an opportunity to develop more fitness and work on any limiters that may be present. These bike workouts are designed to work on areas where most cyclists can stand to see improvements. Aerobic efficiency and VO2 Max. The blend of workouts are designed to move athletes through a progression of indoor focused bike sessions that will enable greater levels of foundational fitness that can be built upon when race schedules are firm later in the year. This can easily be repeated multiple times by simply increasing the percentages of FTP or Threshold Heart Rate that the intervals are performed at. Feel free to move the workouts around within a given week to fit any schedule, but try to complete all of the planned sessions within the prescribed week. We've also included several free resources within the plan to help athlete navigate this dynamic time period.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:56 hrs 1:34 hrs
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Workouts Per Week Weekly Average Longest Workout
3:56 hrs 1:34 hrs
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Taylor Thomas

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.

Sample Day 1


Sample Day 3

4x8 Minutes @ SSLT

Sample Day 5

5-Minute Repeats

Sample Day 8

3x10 @ Sweet Spot

Sample Day 10

3 x 12 SST

Sample Day 12

5x5 FRC w/ Sustained SS

Sample Day 15

3x10 @ Progressive Sweet Spot

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