4 Week Indoor COVID Lockdown Plan (Zwift Compatible)
Jamie FrancisAll plans by this Coach
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?
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!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:25 hrs||1:30 hrs|
Day Off x2
|0:49 hrs||0:25 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:25 hrs||1:30 hrs|
||0:49 hrs||0:25 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor