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Triathlon, Covid Lockdown, Base Period, Advanced, Bike Power Meter, 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.


Joe Friel

All plans by this Coach
4.67 (12)


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

Maintain your fitness while in Coronavirus shelter-in-place by following this 4-week triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• While listed as a "half-distance" plan on TrainingPeaks, it may be used for any race distance to maintain fitness.
• Plan is intended for triathletes to maintain strength and bike fitness during the pandemic.
• Plan is for 4 weeks of Base training, to be repeated until shelter-in-place ends.
• Receive a follow-up email from Joe with more information on the plan (must provide email address at time of purchase).

“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine
“Thank you for putting together such great half-distance training plans. This has given me great confidence that my half goal is attainable, and it’s thanks to the fitness I’ve gotten by sticking to your plan! —Justin, amateur athlete

This triathlon Base plan was designed by Joe Friel using the principles from The Triathlete's Training Bible. Having this book handy will help with many of the workouts presented in the training plan but is not necessary.

Who is this plan for?

This plan is intended for the triathlete who is currently following shelter-in-place due to the Coronavirus and has an indoor bike trainer, either a basic or smart trainer. The purpose is to maintain your Base fitness (aerobic endurance, speed skills, muscular force, and muscular endurance) until able to get to a pool and out on the road again. Repeat the 4 weeks of this plan as long as you need to. While fitness testing is included at the end of the 4 weeks it is unlikely that you will have become more fit, especially if you had been training steadily and seriously before the shelter-in-place order.

What is the weekly volume?

At first glance the weekly volume may look high, especially for indoor training. That's because there are several optional workouts each week. The actual volume is about 8 hours per week but varies slightly. Of course, for the highly fit athlete all of the workouts may be done, which increases weekly volume to about 13 hours. The fourth week's volume is reduced to allow for rest and recovery. There are no swim sessions. The run workouts are optional depending on whether you can run outdoors or have a treadmill. If neither, then do the "optional" bike workouts offered on those days. Strength workouts use body weight and an elastic band to build or maintain sport-specific strength. If you have access to a home gym then that is the better option.

Do you need any devices?

Besides an indoor bike trainer, you will need a heart rate monitor and a power meter to gauge the bike intensities of this plan. Run workouts, if you can do them, call for a heart rate monitor. The workouts use the TrainingPeaks “Workout Builder” so that they may be uploaded to a device such as a power meter. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)

After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope we all get back to normal training and racing soon.” —Joe Friel

How it Works

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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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:41:00 01:30:00
Run x4
03:22:00 01:30:00
Strength x3
01:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
07:41:00 01:30:00
03:22:00 01:30:00
01:30:00 00:30:00

Training Load By Week

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at

  • 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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