COVID-19 5-Week Indoor Plan
Ferguson's CoachingAll 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?
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:46 hrs||1:04 hrs|
|2:00 hrs||1:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||2:46 hrs||1:04 hrs|
||2:00 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter