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10 Week Indoor Covid Fightback plan Indoor only

Includes Structured Workouts

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

Learn More about Structured Workouts.


The Endurance Habit

All plans by this Coach


10 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 was initiated in response to the Covid pandemic to enable race team riders to maintain their winter base fitness while training and racing has been suspended. Due to the exceptional nature of the isolation period many riders are excluded from riding outside. This plan allows you to complete your riding without losing your form. If you are able to ride outdoors then a longer warm up and cool down can be added on to each session.

I can be contacted for any query during this period of lock down by email:

The 10 week plan is aimed at the road cyclist who wants an extended base block focused on indoor riding only. This assumes a good level of fitness and assumes you have all the thresholds set correctly. It works well for riders who have been building volume into their training but now need a lower volume plan with external cycling being restricted.

This block works for riders who have a good winter base, may have started their spring build block and want a structured plan to maintain and develop areas of cycling weakness.
Each week includes sessions that can be done indoors on a smart trainer either manually or using ERG mode. Each session is based on power and includes a power file that fits most smart trainers.

The volume of training is between 8-12 hours per week. Many of the sessions have the option to extend the warm up / cool down if time and energy permits.

There is an emphasis on taking the opportunity of indoor training to hit the gym and lay down some solid strength foundations. A solid 10-week block, where you consistently manage two strength sessions per week, will benefit your cycling and improve resilience. Treat any gym session as a hard interval session and so use an easy recovery ride the following day.

The plan has been developed by a British Cycling Level 3 Road and Time trial coach in conjunction with real life coaching riders racing and training at cat 2 and cat 3, the winter plan has consistently developed results.
Further information and contact can be found at

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
6:13 hrs 2:00 hrs
Strength x3
1:18 hrs 0:30 hrs
Custom x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
6:13 hrs 2:00 hrs
1:18 hrs 0:30 hrs
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Toby Leyland

The Endurance Habit

The Endurance Habit - We are what we repeatedly do. Excellence, then, is not an act, but a habit. Doing the right things on a regular basis, without a pause for thought, so they become a way of life.
One of the key components for endurance training is building consistency, regular sessions repetaed over a period of time help develop the building blocks for physical and mental health that enable you to execute your event/race plans.

  • 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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