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Cycling, Pandemic Ride Inside, Fitness Maintenance, Power, 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.


Joe Friel

All plans by this Coach
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4 Weeks

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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

Maintain your fitness while in Coronavirus shelter-in-place by following this 4-week road cycling plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• This plan is appropriate for most riders whether they are doing crits, road races, or gran fondos.
• Plan is intended to maintain strength and bike fitness during the pandemic.
• It calls for 4 weeks of training, to be repeated until shelter-in-place ends.
• Receive a follow-up email from Joe with more information on the plan (must provide email address at time of purchase).

“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine

This cycling fitness maintenance plan was designed by Joe Friel using the principles from The Cyclist's Training Bible. Having this book handy will help with many of the workouts presented in the training plan but is not necessary.

Who is this plan for?

This plan is intended for the cyclist who is currently following shelter-in-place due to the Coronavirus and has an indoor bike trainer, either a basic or smart trainer. The purpose is to maintain basic fitness (aerobic endurance, speed skills, muscular force, and muscular endurance) until able to get out on the road again. Repeat the 4 weeks of this plan as often as you need to. While fitness testing is included at the end of the 4 weeks it is unlikely that you will have become more fit, especially if you had been training steadily and seriously before the shelter-in-place order.

What is the weekly volume?

The weekly training volume is about 11 hours per week for the first 3 weeks. For the highly fit athlete the workout durations may be extended to increase weekly volume. If 11 hours is more than you have been doing, there are instructions embedded within the workouts so that you may shorten them to better match your needs. The fourth week's volume is reduced to allow for rest and recovery. Strength workouts twice each week use body weight to maintain sport-specific muscular force. If you have access to a home gym then that is the better option. If so then follow the instructions in Chapter 12 of The Cyclist's Training Bible.

Do you need any devices?

Besides an indoor bike trainer, you will need a heart rate monitor and a power meter to gauge the intensities of this plan. The workouts use the TrainingPeaks “Workout Builder” so that they may be uploaded to a device such as a power meter. (For more information on compatible devices and apps and how to export the workouts, read this. However, it's not necessary to upload the workouts in order to use this plan.)

After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope we all get back to normal training and racing soon.” —Joe Friel

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
9:15 hrs 2:00 hrs
Strength x2
1:00 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
9:15 hrs 2:00 hrs
1:00 hrs 0:30 hrs

Training Load By Week

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at

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