Indoor / Quarantine Triathlon Maintenance Plan
Claudia McCoyAll plans by this Coach
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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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:11 hrs||1:07 hrs|
|2:01 hrs||1:20 hrs|
|2:16 hrs||1:20 hrs|
Day Off x1
|0:30 hrs||0:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:11 hrs||1:07 hrs|
||2:01 hrs||1:20 hrs|
||2:16 hrs||1:20 hrs|
||0:30 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices: