Beginner: Stay Healthy & Fit During A Lockdown, Training by Power (4wk). RideAndRace
Rafeeq SafodienAll plans by this Coach
This re-usable plan is built around most people’s current situation and is really simple to follow. The workouts have been scheduled to match your expected fatigue in order to optimize your training. The hardest workout occurs when you are at your freshest followed by a less difficult workout requiring lower intensities when you are carrying more fatigue.
The workouts can easily be adjusted to do fewer intervals, at much lower power outputs, with a longer recovery periods between intervals and or workouts. The majority of this plan is based around indoor training but can quite easily be adapted to suit for any time you can actually spend outside. You can get a little creative and adjust according to your own needs.
The plan includes: Strength work to develop and improve general fitness.
Equipment: A powermeter is essential. An indoor trainer is recommended but not essential.
Training zones: This is a power based plan that uses Coggan's training zones.
Who this is for: A beginner cyclist with a reasonable level of fitness and limited weekly training time of 6 to 7 hours.
Features: Email support. Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.
If you have any questions or looking for plan tailored to your needs then please ask via email - firstname.lastname@example.org or visit www.rideandrace.net
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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?