Covid 19 3 week plan 1
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Covid 19 3 week plan 1
Author
Michael Brennand
All plans by this CoachLength
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
Sample Day 1
Light warm up, range of movement, yoga poses, stretch cooldown
Sample Day 2
10' easy WU, 25 min , 5' Z2, 10' Z3, 5'Z2, 5'Z3, 10' easy CD
Sample Day 3
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
10' easy WU, 25 min , 5' Z2, 10' Z3, 5'Z2, 5'Z3, 10' easy CD
Sample Day 5
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
Easy run Z1/Z2, very comfortable conversational pace
Sample Day 8
Light warm up, range of movement, yoga poses, stretch cooldown