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COVID-19 - 4 Week Indoor Training Plan | HLF Coaching

Includes Structured Workouts

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

Learn More about Structured Workouts.


HLF Coaching

All plans by this Coach


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

The purpose of the 'COVID-19 - 4 Week Training Plan' plan is to maximise your time spent on the bike whilst providing fun and challenging workouts that will boost your cycling abilities. This programme can be completed indoors or outdoors.

The training weeks are typically broken down into three rides, two mid-week and one at the weekend. You have got four days when you’re not riding. One of these will always be a rest day and the others can be used for cross-training, extra rest or, on two of them, you are given the option of Bonus Sessions. These are flexible to fit in and around you and the time you have available.

The Bonus Sessions allow more advanced riders to increase their training volume and allow for some development and progression for other riders. For example, on your first time through a three week build, you might decide not to do the Bonus Sessions.

Total weekly riding time ranges from just under four hours for a recovery week to just under nine hours for the highest volume build week with both Bonus Sessions.

You’ll start with a field test will set your training zones! A second test will measure your improvement after following the plan! Athletes can expect to increase their FTP by 5 – 20%!

With the purchase of a HLF Coaching Training Plan, you’ll get:

FREE TrainingPeaks Account
100% Satisfaction Guaranteed or Money Back
Mobile App for TrainingPeaks
Daily Email Workout Reminders
GPS, Heart Rate, and Power Data Uploads

For any questions about this training plan or other workouts please feel free to contact -

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 x5
6:28 hrs 2:50 hrs
X-Train x2
1:10 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
6:28 hrs 2:50 hrs
1:10 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Coach Harvey Leadbeater

Healthy Living Fitness Coaching

An endurance coach since 2012, Harvey Leadbeater works with cyclists, weight lifters, triathletes and runners around the globe.

Harvey applies science in his training guidance in order to achieve the maximum benefits for his clients fitness and health ambitions. He also consults with athletes and sports-related businesses. He has authored 1 book on nutrition and training -
Currently accepting new clients.

  • 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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