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4 Week Indoor COVID Lockdown Plan (Zwift Compatible)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jamie Francis

All plans by this Coach

Length

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

Break the cycle, beat lockdown and improve your performance!

This intense four week indoor training plan is designed to target your aerobic endurance, FTP and VO2max, so that you come out of lockdown or a period of indoor training stronger than ever before. The plan will see you completing low cadence strength endurance sessions, challenging intervals under and over FTP, intense VO2max microbursts, as well as some steadier endurance riding.

Every session is a 'structured workout' that is designed to work seamlessly with indoor training platforms such as Zwift and TrainerRoad. Every key session is unique to keep things fresh and engaging, whilst being optimised to work with a modern smart trainer on erg mode.

The overall training load has been carefully designed to ensure the optimal ramp rate over the four weeks. Key sessions are strategically placed throughout the week so that you are fresh enough to give them your all. The plan is suitable for beginner and intermediate riders as it stands, whilst advanced riders have the option of adding further endurance rides around the key, intense sessions.

In addition to the on the bike sessions, practical home strength and conditioning sessions are scheduled optimally around the key indoor rides. Full details of the strength sessions, with illustrations of the exercises, are included in the plan.

Good luck with your training, if you have any questions then feel free to drop me an email. Enjoy!

How it Works

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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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
05:25:00 01:30:00
Day Off x2
—— ——
Strength x2
00:50:00 00:25:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:25:00 01:30:00
Day Off
—— ——
Strength
00:50:00 00:25:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jamie Francis

JFrancis Cycling Coaching

I’m Jamie, a Level 3 ABCC qualified cycling coach, passionate 1st category road cyclist with over 9 years of racing experience at a National and Regional level, currently racing for Upshift Nutrition RT.

Combined with a first class honours degree in Aeronautical Engineering, I am in a strong position to design effective training plans using a mix of sports science knowledge, racing experience and maths.


  • 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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