Cycling: Corona (COVID-19) Plan | Beginner | Indoor Training

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Cycling: Corona (COVID-19) Plan | Beginner | Indoor Training


Mark Saroni

All plans by this Coach


4 Weeks

Typical Week

5 Bike, 3 Other, 2 Strength

Longest Workout

1:30 hrs

Plan Specs

cycling beginner

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Winning is a Mindset Not a Spot on the Podium

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Plan Overview

  • Specific to beginner cyclists who have been affected by recent race postponements due to Covid-19
  • Also suitable for those with limited time availability or now powermeter 
  • Cycling workouts can all be done with an indoor trainer
  • Focus on skill & strength rather than duration
  • 6 hours of training per week. No one ride over 1:20
  • 10% of all plan sales will go to the World Health Organization (WHO)

Required Equipment

  • Indoor bike trainer
  • Strength step, stool, chair, curb, or stairs



  • Unlimited athlete-initiated email support
  • Detailed workout instructions
  • Mental coaching & education
  • Strength & mobility
  • Nutritional guidelines

Premium Add-On 

  • Personal coach assigned to YOU
  • Coach-initiated monthly review
  • Athlete-initiated schedule changes (2x/month)
  • Free 15 min pre-race phone consultation
  • CONTACT us to add this option
  • $8/wk or less!

Other Options 

"The program gets five stars from me. At the end of the day, what matters is performance: Did I improve? Am I faster? Am I stronger? Do I feel better? The answer to these questions is a resounding yes."

-Pablo Bueno: IM Texas Finisher

"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."

-Kathleen O'Shea: Track & Field Athlete

Additional Information


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:23
Training Load By Week
Average Weekly Training Hours: 06:23
Average Weekly Breakdown

Mark Saroni

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

Sample Day 1

Single Leg and high cadence proficiency

WU: 10min easy riding MS1: 10 x :30 each leg of single leg pedaling. Unclip one foot and just pedal with one leg. Try to make the pedal stroke as smooth as possible. 1min easy between each set 5min spin MS2: 10x 45sec "spinups" Increase cadence every 15sec for 45sec until your bouncing in the saddle. Try to be as smooth and fluid as possible. 1:15 easy between each spin up. CD: 5min easy

Sample Day 2

Z7 - Steady with Neuro Burst

WU: 10min easy

MS: Steady Z1 or Z2 ride. (RPE: 5-7)

Every 4min do a 15sec seated burst. Put it in a hard gear and pedal as hard as you can for 15sec. Your cadence should start slow and increase throughout the burst. Then back to Z1/Z2 riding.

If on a smart trainer, it may be best to NOT do this session in erg mode since the resistance will hit very hard.

CD: To Time Allotted

Sample Day 2

DB Home Workout

WU: 5-10 min easy cardio
3 Rounds of each superset then progress to the next superset.

SuperSet A:
-20 walking lunges
-10 push up w/ row (keep hips stable)
-20 step ups (10 each leg, use a bench, chair, curb, stair, etc)
-10 seated military press w/ db

Superset B:
-20 stand ups ( 10 each leg, find a low bench, curb, or chair to sit on, lift one leg and stand up using only one leg)
-10 bench press w/ db (can be done on the ground)
-1:00 Static plank

Superset C(ore):
-20 Leg raises on back
-1:00 plank w/ 10sec opposite arm/leg raise every 20sec
-30sec side plank each side
-1 other core exercise of choice!

Sample Day 3

Z1 - Easy Spin

Real Easy

Aerobic ride at Zone 1

Cadence at 90+ RPM

-Promote bloodflow to enhance recovery & prepare for next session
-Increases aerobic capacity through greater mitochondrial density, larger capillary network, and other enzymatic processes.

Enjoy being on the bike

IF = intensity factor (% of threshold)
RPE = rated perceived exertion (scale of 1-10, with 1 being very easy and 10 being very hard)

Sample Day 5

B1/B2 Trainer workout

Do this on a trainer.

WU: 10min easy
4x:30 spin ups/:30 easy
4x :45 R/:45 L/ :45 both single leg pedaling.

3x 5min steady at race pace cadence but z2 heart rate (HR). 1min RI between each.

4x 1min fast cadence w/ :30 RI. (rpm at 100, 110, 120, 130 for each)

3x5min same as above.

12min big gear work. Big ring, cadence at 50-70rpm. Every 3 minutes click down a gear. This isn't about going as hard as you can and your heart rate shouldn't be too high. This is just about working the gear over.

CD: 5min

Sample Day 5

Core/Pelvis stabilization

2 rounds of:10 each leg SL glute bridges 10 each side opp. arm/leg raises from kneeling 20 glute bridge w/ ball squeeze 10 Heel taps (keep lower back flat) 10 each side clamshells 10 adduction/abduction each leg

Sample Day 6

Z2 - Steady Endurance

Steady endurance ride.
Power at .60-.75 of FTP but don't stare at the powermeter
HR Z1-Z2
RPE should start at 2-4 but may increase as legs fatigue.
Hydration: Minimum of 20-30oz of fluid per hour. Adjust if weather is 75 degrees or warmer.
Nutrition: Aim for 4-5kcal/kg of body weight per hour. Primarily carbohydrates.
Recovery: Carb/protein mixture within 20min of finishing. Ice and/or compression as needed

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