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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
No Ratings

Length

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.

Still have questions about this plan?
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



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

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