COVID-19 - 4 Week Indoor Training Plan | HLF Coaching
Author
HLF Coaching
All plans by this CoachLength
4 Weeks
Plan Specs
cycling indoor beginner intermediate advanced masters time goal multi day power based tss based strength
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.
Still have questions about this plan?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 - harvey.leadbeater@hlfitness.co.uk
www.hlfitness.co.uk
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
6:28 hrs | 2:50 hrs |
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|
1:10 hrs | 1:00 hrs |
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|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
6:28 hrs | 2:50 hrs | |
|
|
1:10 hrs | 1:00 hrs | |
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|
—— | —— |
Training Load By Week
Sample Day 1
An FTP test is a simple way of determining your current cycling performance level.
FTP is the gold standard measure for cycling performance and it’s useful in all types of events from sprint triathlons all the way through to multi-stage cycle races like the Tour De France.
Knowing your own FTP enables you to track your progress, analyse your rides and set accurate pacing strategies for your key events.
The term FTP stands for Functional Threshold Power and it’s a measure of the best average power output you could sustain for 1 hour in a time-trial scenario.
This test is simply a 20-minute effort where you ride as hard as you can whilst measuring your average power output.
Once you know your average power for 20 minutes (for example 200 watts) you can use the TrainingPeaks zone calculator to establish your personal training zones.
https://help.trainingpeaks.com/hc/en-us/articles/360017420092-Zones-Calculator-Overview
Sample Day 2
Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout (good idea if you haven't run in some time). Easy to moderately hard effort (RPE 3-6 on 10 scale). Avoid anaerobic effort.
If you decide to ride your bike: Ride in heart zones 1-2, mostly 1 zone. Flat to rolling course. Low to moderate effort. Comfortably high rpm. This may be done indoors but reduce duration by 30 minutes.
PURPOSE: Maintain/develop aerobic efficiency whilst allowing the body to recovery from the days previous training.
Sample Day 3
This is a great stepping stone to the classic 2 x 20 minutes sessions.
It'll teach you pacing at this key intensity but, with the efforts broken into shorter blocks, is more manageable and makes it easier to maintain good form.
Sample Day 4
Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout (good idea if you haven't run in some time). Easy to moderately hard effort (RPE 3-6 on 10 scale). Avoid anaerobic effort.
Sample Day 4
This is a simple core routine that you can follow whilst watching the video.
The purpose of this routine is to improve your core strength.
Core strength plays an important part in any exercise, especially cycling.
When you are struggling whilst riding or driving down a lot of power, your core is the thing that keeps your body swaying from side to side. If you sway from side to side you are missing out on driving that energy through the pedals and instead that power is being wasted throughout your body.
Video link below:
https://www.youtube.com/watch?v=1919eTCoESo
Sample Day 5
30M warm up @ ~60-70% FTP. 8x 3M intervals, starting with a 15S surge of 135% FTP, then settling into a further 3M at Zone 5. Take 2-3M rest between each interval as active recovery. Remaining time up to 1H50M @ 60-70% FTP, adding in a few surges if still feeling OK. PURPOSE: Increase the maximal volume of oxygen the body can take in and deliver to the working muscles via the blood.
Sample Day 6
These efforts begin to introduce some structured intensity into your endurance rides.