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Beat COVID-19: Indoor plan during COVID-19 (Zwift, RGT and Rouvy compatible)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dewald Van Rooyen

All plans by this Coach

Length

4 Weeks

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

This is a great plan to do on your indoor trainer and 3rd party app. This plan will help you build FTP and endurance to make sure you stay in good shape for when racing and outdoor riding starts again.

If you are using Zwift, RGT or Rouvy, you can ride courses on the endurance ride days, just make sure to stay in endurance zone. We have also thrown in a torque session once a week to help with building strength on the bike. Please consult us if you experience any knee pain during torque sessions at info@thecyclistsnetwork.co.za.

Once you have completed all 4 weeks, you can either start the program again from the beginning and updating your threshold, or you can move on to a more advanced training plan

Website: www.thecyclistsnetwork.co.za
Follow us on Facebook @thecyclistsnetwork

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:16 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
7:16 hrs 2:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dewald Van Rooyen

The Cyclists Network

I am a qualified Biokineticist in South Africa. The slogan for Biokinetics is "Exercise is Medicine". This is how I live my life, training and cycling regularly. I have 8 years of experience in my field and ranges from injury rehabilitation to high performance coaching and developing training plans. I have a special interest in cycling and spend a lot of hours reading and increasing my knowledge on the Physiology of Cycling. I offer online coaching and training plan design around your needs


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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