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4 Week Out-The-Couch Training Plan - Intermediate

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4 Week Out-The-Couch Training Plan - Intermediate

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Gilberto Cortez

All plans by this Coach

Length

5 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

Are you looking to get back to training, but not sure how to start back again? Give this off-the-couch training plan a chance, it includes some time at the gym as well as on your bike (with a couple set of intervals to mix it up)

This is an Intermediate Level plan, average ride is 1 hour, longest ones are 2.5 hours. Average time in the GYM should be about an hour or a bit under that.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:53:00 02:30:00
Strength x4
02:00:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:53:00 02:30:00
Strength
02:00:00 01:00:00
Day Off
—— ——

Training Load By Week


Gilberto Cortez

California Bicycle Utopia

I am a highly motivated & number oriented cycling coach from San Diego, CA. I specialize in training junior and amateur athletes with personalized training plans. With over 20 years of racing experience in various categories, multiple coaching licenses, certifications, and continuing education.

Some of my trained-athletes achievements include:

  1. 2019 15-16 CA State Champion
  2. 2019 Women 30-39 CA Series Champion
  3. 2018 Rim Nordic Series Champion on Expert M 30-39, Sports W 30-39, Beginner W 30-39

  • 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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