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CONQUER COVID-19 - 4-Week Aerobic Capacity Builder - Classic Zones - 9-10 hrs/week

Includes Structured Workouts

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

Learn More about Structured Workouts.


Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings


4 Weeks

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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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

Conquer COVID-19: 4-Week Aerobic Capacity Build 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.

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
9:46 hrs 3:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
9:46 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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:

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