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COVID-19 5-Week Indoor Plan

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COVID-19 5-Week Indoor Plan

Includes Structured Workouts

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

Learn More about Structured Workouts.


Ferguson's Coaching

All plans by this Coach


5 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

This 5-Week Indoor Plan is for riders wanting to maintain fitness, without pushing too hard and stressing their immune system during this difficult time.

The workouts are mainly based on power so they will be compatible with ERG Mode on smart trainers. There are a few cadence based Workouts to aid leg speed. Many head units work beautifully with TrainingPeaks so you can follow the workouts in real time.

If you use Zwift and your Zwift account is paired with your TrainingPeaks account, the sessions will automatically appear as custom workouts.

Each week usually has three workouts mixing intensity and duration, the longest Workout just going over the hour by a few minutes. There are some well-known Workouts in there but with slightly lower intensity moving the focus to maintenance, therefore not straining you too much.

To get the most from this plan your FTP setting should be up to date, although it’s not the best time to do a test!

The fourth week of the plan is a recovery week, the fifth starts to build, just a little, and you should be ready for it. After that you can reapply the plan and re-do. It’s easy to increase the duration or intensity if repeating but easy does it!

There are also two cross training days in the Plan, I recommend the ones from the British Cycling website. Now is a good time to do some off the bike training, it can make you less prone to injury and improve your performance on the bike.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

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.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
02:47:00 01:04:00
X-Train x2
02:00:00 01:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
02:47:00 01:04:00
02:00:00 01:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Robert Ferguson

Ferguson's Coaching

Hi I’m Robert Ferguson, I’ve been an enthusiastic cyclist since I was thirteen years old, although I have trouble believing it that was over thirty years ago…

My main areas of focus are Road, Time Trial and Track.

I prescribe tailor made training plans to improve your performance in your chosen events. I also offer advice on bike fit and nutrition.

Working together, communicating effectively, to get what’s best for you.

  • 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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