COVID-19 - 4 Week Indoor Training Plan | HLF Coaching
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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 - firstname.lastname@example.org
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:28 hrs||2:50 hrs|
|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|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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.Still have questions about this plan?