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Indoor / Quarantine Triathlon Maintenance Plan

Author

Claudia McCoy

All plans by this Coach
No Ratings

Length

6 Weeks

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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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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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
2:11 hrs 1:07 hrs
Run x3
2:01 hrs 1:20 hrs
Bike x2
2:16 hrs 1:20 hrs
Day Off x1
—— ——
Swim x1
0:30 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
2:11 hrs 1:07 hrs
Run
2:01 hrs 1:20 hrs
Bike
2:16 hrs 1:20 hrs
Day Off
—— ——
Swim
0:30 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Claudia McCoy

Fit4Athletes

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.

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