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CONQUER COVID-19 - 4-Week Aerobic Maintenance for Immune Support - Classic Zones - 9-10 hrs/wk

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach

Length

4 Weeks

Plan Specs

cycling intermediate advanced masters power based hr based tss based

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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Plan Description

Conquer COVID19: 4-Week Aerobic Maintenance Training Plan


Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures


WKO structured training plan


Plan Summary

The reality of a world dealing with COVID-19 is a lot of anxiety, stress, negativity, and event/race cancellations. Many cyclists are forced to stay inside on the trainer, while some simply choose to stay inside and some can safely ride outdoors. In these tough times it’s important to have a plan, be positive, and stay healthy; to help with that, Coach Tim has designed this training cycle for aerobic and immunity maintenance.


The goal of this four-week cycle is a balanced blend of training load, training intensity, and maintaining (or perhaps deepening) your current aerobic fitness while balancing fatigue in a way that will help keep your immune system charged and running strong. The workouts are limited to no more than 2.5 hours, as longer rides can drain you and potentially compromise your immune system. If you have the fitness and feel like going longer, feel free to do so, though we recommend caution.


The workouts use classic training zones and can be used in the traditional format or as structured workouts that can load to your smart trainer or select devices (Garmin, RGT, TrainerRoad, and more) so you can see your workout and interval numbers right on your screen.


Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Coaching tips and notes


Need help loading your structured works to your device or smart trainer? Click here to read instructions.


More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.


Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:31 hrs 2:10 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:31 hrs 2:10 hrs
—— ——

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Sample Day 1

1:20:00
84.1TSS
SST INTERVALS 3 x 15min

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute fast pedals to wake up legs
-------
MS1:
3 x 15-minute Sweet Spot Intervals (SSI)
TARGET: Sweet Spot (PW Z3.5/HR Z3.5/RPE 5-7)
REST: 5 minutes easy riding between
CADENCE: Self selected but do not let cadence drop as you fatigue
TERRAIN: Flat to rolling (or steady, low-grade climb if available)
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 2

1:30:00
68.8TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 3

1:15:00
90TSS
SST BREAK AND FINISH INTERVALS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 3 x 45-second Fast Pedals to wake up legs
------
MS1: 3 x 17-minute SST intervals with 5 minutes of recovery between. Each interval is broken down into sections as follows:
- 1 min 88% FTP
- 45 sec 105% FTP
- 1:45 min 92% FTP
- 8:30 min 88% FTP, 80-90 rpm
- 4 min 90% FTP, 88-92 rpm
- 45 sec 102% FTP
- 15 sec 130% FTP
Ride any remaining time in your Endurance zone.
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 4

1:00:00
20TSS
REST or EASY SPIN

Spin for an easy hour, go for a walk or just rest. This should be the destress day.

Sample Day 5

2:00:00
96.9TSS
PROGRESSIVE ENDURANCE RIDE

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS:
Endurance Ride, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
TARGET: Endurance (PW Z2/HR Z2/PE 3-4)
CADENCE: Self selected. To make this more challenging, increase avg RPM with each segment along with effort.
-----
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 6

2:05:00
116.5TSS
AC POWER BUILDERS (3 x 90) & TEMPO

WU:
10-25 minutes warm up, progressing to Level 2
TARGET: PW Z2/HR Z2/PE 4-5)
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-----------
MS1:
3 x 90-Second Hill Climb Power Building Intervals
TARGET: AC (PW Z6/ HR Z5/RPE 8-9)
TERRAIN: 5-8% uphill / trainer
REST: Rest for 3 minutes between intervals
CADENCE: Self selected, complete the first 75 seconds of each interval seated and in a larger gear than normal, then stand and power the last 15 seconds. Recover for 3 minutes between intervals.
----------
Ride easy for 10 minutes, then complete MS2.
----------
MS2:
1 x 30-Minute Tempo Interval
TARGET: Level 3 Tempo (PW Z3/HR Z3/RPE 3-4)
REST: None
CADENCE: Use a gear that results in a cadence of 75-85.
----------
Ride all other time at endurance pace.
----------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 8

1:30:00
90TSS
SST Criss Cross Intervals 2 x 22

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute fast pedals to wake up legs
---------
MS1:
2 x 22-Minute Crisscross Sweet Spot Intervals
A crisscross interval is one where you vary your efforts to really teach your body to clear lactate. Every 2 minutes during the SSI interval, increase effort to 110% of FTP for 30 seconds, then return to SSI power level. Do not drop off (below 88% of FTP) or recover until interval is complete. Spin easy for five minutes after each interval.
TARGET: 88-93% of FTP / SSI (PW Z3.5/HR Z3.5/PE 6-7)
CADENCE: Self selected
Ride any remaining time in your Endurance zone.
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

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