4 week COVID-19 Corona virus isolation aerobic maintenance maintain fitness with SPEED Zwift Indoors

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4 week COVID-19 Corona virus isolation aerobic maintenance maintain fitness with SPEED Zwift Indoors

Author

Martin Burrows

All plans by this Coach

Length

4 Weeks

Typical Week

2 Day Off, 1 Other, 5 Bike

Longest Workout

1:30 hrs

Plan Specs

cycling beginner intermediate advanced masters power based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This plan is designed to maintain your aerobic fitness whilst working on speed or 'souplesse'.

NOTE: This is largely about leg speed which will translate into forward speed - not to be confused with heavy intensive intervals.

This plan is more about maintaining fitness and speed in a 'transition' period rather than peaking for an event.

If you can, ride all 5 sessions per week. If you can fit in only 4 then rest on the day shown. If you are fairly new to cycling or training you may choose to start with just 4 days.

Attached is the KOM Coaching start guide.

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows.
All workouts are built in the new workout builder so that you can export them to 3rd party applications such as Zwift, Trainer Road, ICW or your gps training device (Garmin, Wahoo, Hammerhead etc).

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:46

Martin Burrows

KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
Personal 'on the bike' coaching

Sample Day 1

1:00:00
62.1TSS
'Fast' Tempo Intervals

- Warm up well before starting the intervals
- Ride a flat or gently rolling course (or indoors)
Include
 - Include 3 x 12 minutes in Zone 3 at a high cadence approx 5 rpm higher than your usual cadence on the flat (eg approx 90-100 rpm) with 3 mins easy zone 1 or 2 in between.

Cool down.

*If time allows you could add more time easy pedalling in zone 1 & 2

This is ideal as an indoor trainer session.

Sample Day 2

0:40:00
39TSS
Leg Speed - 30 second Threshold Reps

Warm up well for 10 minutes at least.

For ten minutes, do 30 seconds fast pedaling, 30 seconds easy (about threshold - with fast cadence for 30 seconds, then easy, zone 1/2 at your usual cadence for 30 seconds, repeated 10 times)

Do this 2 times with at least 3 minutes easy pedalling in zone 2 to recover in between.

Otherwise, ride in Zones 1-2, easy pedalling.

NOTE: The fast sections should be fast, but NOT flat out! A little taxing by the last effort, but not a severe workout. You are concentrating more on leg speed than trying to hurt yourself!
- Heart Rate won't have time to get into zone 5 even though the effort is at zone 5 level

This is ideal to do on an indoor trainer too!

Sample Day 3

1:00:00
61.6TSS
Threshold and Cruise

Warm up well for 10 minutes at least, on a longer ride outdoors or inside include;

- 3 x 1 minute fast pedalling (approx 110 rpm) at about threshold, then easy, zone 1/2 at your usual cadence for 2 minutes

Then 4 x 5 mins Zone 3 pedalling at a cadence just above your usual cadence on the flat (about 95-105rpm) with 2 mins rbi at approx 90 rpm

Recover then repeat the 3 x 1 minute higher cadence threshold efforts

NOTE: The fast sections should be fast, but NOT flat out! A little taxing by the last effort, but not a severe workout. You are concentrating more on leg speed than trying to hurt yourself!

- Heart Rate won't necessarily have time to get into the higher zones (eg threshold) even though the effort is at that level

This is ideal to do on an indoor trainer too!

Sample Day 5

1:30:00
90.3TSS
Zwift zone 3 Pacing @KOMcoaching

NOT erg mode. On a pretty flat Zwift course; *LAPS - Ideally you could find a relatively flat or rolling Zwift course of about 30-60 minutes long and do 2 laps. - Warm up for about 10 minutes then ride the first half of the ride in high zone 2 - just below the zone 3 border (note your average Power and speed for this lap) - Halfway through the session, ride for 30 minutes fairly fast - in zone 3, long distance 'race pace' (NOT flat out!) aiming to beat your average POWER (plus time/average speed) for the first half and increase your average speed. Keeping it fairly fast and in zone 3 is the main goal for the second half of the ride - Cool down briefly before finishing. NOTE: Doing 2 laps of the same route is ideal - first lap zone 2, 2nd lap zone 3, aiming to beat your average POWER, average speed and time for the lap.

Sample Day 6

1:30:00
73.4TSS
Endurance 'EASY' Ride with smooth seated accelerations

*On ERG mode or choose a very flat Zwift course and free ride, ie NOT erg mode and add in some smooth accelerations (eg to catch onto a group, a mini sprint for 'landmarks' or whatever) Keep it nice and easy and enjoy the ride! Nothing too strenuous, aim to keep the intensity down, mostly in zone 1 & 2, so your IF is between 0.65 and 0.70 ideally. - Warm up really well and at some time in the ride, on a flat section include; 10 x Smooth seated accelerations

Sample Day 8

1:05:00
67.3TSS
'Fast' Tempo Intervals

- Warm up well before starting the intervals
- Ride a flat or gently rolling course (or indoors)
Include
 - Include 4 x 10 minutes in Zone 3 at a high cadence approx 5 rpm higher than your usual cadence on the flat (eg approx 90-100 rpm) with 2 mins easy zone 1 or 2 in between.

Cool down.

*If time allows you could add more time easy pedalling in zone 1 & 2

This is ideal as an indoor trainer session.

Sample Day 9

0:55:00
54.16TSS
Leg Speed - 30 second Threshold Reps

Warm up well for 10 minutes at least. For ten minutes, do 30 seconds fast pedaling, 30 seconds easy (about threshold - with fast cadence for 30 seconds, then easy, zone 1/2 at your usual cadence for 30 seconds, repeated 10 times) Do this 2-3 times with at least 3 minutes easy pedalling in zone 2 to recover in between. Otherwise, ride in Zones 1-2, easy pedalling. NOTE: The fast sections should be fast, but NOT flat out! A little taxing by the last effort, but not a severe workout. You are concentrating more on leg speed than trying to hurt yourself! - Heart Rate won't have time to get into zone 5 even though the effort is at zone 5 level This is ideal to do on an indoor trainer too!

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