Covid 19 3 week plan 1

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Covid 19 3 week plan 1

Author

Michael Brennand

All plans by this Coach

Length

3 Weeks

Typical Week

1 Custom, 4 Bike, 1 Day Off, 4 Run, 1 Strength

Longest Workout

0:45 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint beginner intermediate advanced masters

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Summary

A 3 week plan to maintain fitness without placing undue stress on the immune system during the Covid 19 pandemic. The object of the plan is to build a healthy level of fitness to help improve the immune system.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:37
Training Load By Week
Average Weekly Training Hours: 04:37
Average Weekly Breakdown

Michael Brennand

The Personal Training Studio

Level 2 British Triathlon Coach, British Cycling National Standards Instructor, UK Athletics Coach, Level 3 Personal Trainer.

Sample Day 1

0:30:00
25.9TSS

Light warm up, range of movement, yoga poses, stretch cooldown

Sample Day 2

0:45:00
26.9TSS
Static Bike

10' easy WU, 25 min , 5' Z2, 10' Z3, 5'Z2, 5'Z3, 10' easy CD

Sample Day 3

0:47:00
23.5TSS

10' Warm Up
Pyramid
4' @ Z2
3'@ Z2/ low Z3
2'@ Z3
1'@ Z3/ Low Z4
5' easy recovery
1'@ Z3/ Low Z4
2'@ Z3
3'@ Z2/ low Z3
4' @ Z2
10' Cool Down

Sample Day 4

0:45:00
26.9TSS
Static Bike

10' easy WU, 25 min , 5' Z2, 10' Z3, 5'Z2, 5'Z3, 10' easy CD

Sample Day 5

0:50:00
29TSS
Body weight Circuit

WU, range of movement, pulse raise, jog on spot
Circuit 4 Rounds of 45 sec work/ 15sec rest
3 minute recovery between rounds

R1
Press Up
Squat
Right Plank
Tricep Dip
Lunge
Left Plank

R2
Burpee
Right Lateral Leg Raise
Diamond Push Up
Left Lateral Leg Raise
Star Jump
Russian Twist

R3
Jog on Spot
Left Side Lunge
Wide Press Up
Right Side Lunge
Bicycle Crunch
Side Steps ( feet to feet 4 steps each way)

R4
Mountain Climbers
Tricep Dip
Narrow Squat
Plank
Toy Soldiers (standing lift leg and touch opposing toe)
Squat Thrusts

Cooldown stretches

Sample Day 7

1:00:00
5.3TSS

Easy run Z1/Z2, very comfortable conversational pace

Sample Day 8

0:30:00
25.9TSS

Light warm up, range of movement, yoga poses, stretch cooldown

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