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COVID-19 Quarantine 4-Week Indoor Plan

Author

Tucker Olander

All plans by this Coach

Length

4 Weeks

Plan Specs

cycling indoor beginner intermediate 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.

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Plan Description

Times are uncertain right now due to this pandemic. Races are being cancelled, many are unable to train outdoors. This plan is here to help guide you through this difficult period! The majority of the rides are designed with high intensity to maximize your time spent and keep you in performance shape!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:03 hrs 3:00 hrs
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Workouts Per Week Weekly Average Longest Workout
8:03 hrs 3:00 hrs
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Tucker Olander

Ultreya, LLC

With over 12 years of racing experience and 8 years of coaching experience, Tucker Olander brings a wealth of knowledge to the table. Coach Tucker also holds a BS in Sports Medicine, so he adds academic proficiency to his practical wisdom. Whether your goal is to simply improve your overall fitness or to win a major event, Tucker can help you accomplish your goals!

Sample Day 1

1:30:00
93.2TSS
Zone 5.5: 2 sets of 3x2 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 2 sets of 3x2 min ON (at the high end of Zone 5), 2 min OFF (Zone 1)- Full Gas!! 5 min between sets

Sample Day 2

1:15:00
82.6TSS
Zone 6: 2 sets of 5x30 sec

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 2 sets of 5x30 sec ON, 30 sec OFF Full Gas!! 5 min between sets

Sample Day 3

1:00:00
44.9TSS
Zone 2 Ride

No ride specifics today- use this to remind yourself why you love riding your bike! Keep the ride at a conversation pace and pick a fun route

Sample Day 5

3:00:00
173TSS
Lactate Threshold: 3x12 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 3x12 min ON (in Zone 4), 6 min OFF (Zone 1)-Full Gas!!

Sample Day 6

1:30:00
Get Zwifty!

Goal: Spend 30 minutes of this ride in your Sweet Spot range (85-95% of your FTP)

Sample Day 8

1:00:00
44.9TSS
Zone 2 Ride

Zone 2 = 55-75% of your FTP

Sample Day 9

1:30:00
85.8TSS
Vo2: 2 sets of 2x3 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 2 sets of 2x3 min ON (in Zone 5), 3 min OFF (in Zone 1)- Full Gas!! 6 min between sets

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