4 week off the couch and onto the road plan
4 week off the couch and onto the road plan
Length
4 Weeks
Plan Description
This perceived exertion based training plan is built to give some structure to someone who has hung up the bike for several months (i.e. over the winter) and wishes to have a great spring and summer on the bike. This plan would also be suitable for someone who has recently recovered from injury.
This plan includes 3 structured on bike workouts per week and 2 core workouts per week. These workouts can be done on the trainer or on the road if you're able. Total Weekly hours range from 3 hours to 4.5 hours with 1 hour of core per week. These workouts can be moved around in the week to suit your schedule.
You do not need heart rate or power to follow this plan. However a gps watch or phone app to track your distance can help with motivation.
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:47:00 | 01:30:00 |
|
Strength
x2
|
01:00:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:47:00 | 01:30:00 | |
|
|
01:00:00 | 00:30:00 |
Training Load By Week
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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