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Indoor / Quarantine Triathlon Maintenance Plan

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Indoor / Quarantine Triathlon Maintenance Plan


Claudia McCoy

All plans by this Coach


6 Weeks

Plan Description

This plan is best suited for athletes / Triathletes who are intermediate to advanced level trying to maintain fitness levels for all three sports or to use biking / swimming as cross training for running. This plan allows you to continue training during these times of stay at home orders due to Corona virus, with little equipment availability.

I included Sports Specific Strength Training and recovery methods in this plan and all my plans, as I believe this is the most important base for injury prevention and advancing your performance levels.

Bungee swims can be substituted with swim dry land strength workouts (see plan) if no pool is available. If you don't have a bungee you can use any nylon rope as well.
Bike workouts are best done on a bike indoor trainer, if outside is not available.
Equipment for strength Training: Resistance tubes, Gym Ball (55-65 cm), TRX or other suspension Trainer (if not available resistance cords can be used for some of the exercises), either Dumbbells or water jugs filled with sand/water for weights

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
02:12:00 01:07:00
Run x3
02:01:00 01:20:00
Bike x2
02:17:00 01:20:00
Day Off x1
—— ——
Swim x1
00:30:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
02:12:00 01:07:00
02:01:00 01:20:00
02:17:00 01:20:00
Day Off
—— ——
00:30:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

Claudia McCoy


I am an Ironman certified Triathlon Coach, Athletic Performance Trainer and German licensed Physical Therapist. My coaching provides personalized & periodized training plans for triathletes and runners.You will receive detailed workouts for all disciplines,sport nutrition guidance,injury prevention through sport specific strength training,gait & swim analysis via app, as well as regular coaching contact to discuss psychological skills necessary for training & racing for all levels and distances.

  • 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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