Intermediate 4-Week No-Swim Maintenance Plan

This plan is perfect for those looking to maintain their fitness levels without access to swimming facilities. It’s ideal for those with limited time to train outdoors, as most of the programme focuses on indoor training. However, it can easily be adapted to suit any time you can spend outside. Emphasising skill development, this plan suits athletes of all levels and across all distances. Before starting, you should already be cycling 3-4 times a week and running 3 times a week. The plan includes bodyweight exercises as swim replacements, uses power for cycling, and heart rate for running. We’ve included a rest day every Monday for proper recovery, but feel free to adjust it to fit your schedule.

The plan comes with detailed instructions for each workout, ensuring you know exactly what you’re doing every step of the way. All bike and run sessions are structured workouts that can be downloaded directly to your training device, Zwift, TrainerRoad, etc., so you can focus on the specifics rather than how to execute the next section.

All our plans come with email coach support. If you have any questions, feel free to reach out to us at info@tccendurance.com. If you need more or less volume, we also offer the option to change plans.

Key points of the plan:

• Starts at 8 hours a week (Strength and Conditioning 1:15, Bike 3:45, and Run 3:00)


• Peaks at 8.75 hours a week (Strength and Conditioning 1:15, Bike 4:00, and Run 3:25)


• Average of 3 Strength & Conditioning sessions, 3 bike sessions, and 3 run sessions per week


• Longest Strength & Conditioning session: 30 minutes


• Longest Bike session: 2 hours


• Longest Run session: 1 hour 30 minutes


• 3 weeks of building intensity followed by 1 recovery/test week

We’ve included a recovery week to ensure you’re always training sensibly and not building up too much fatigue, so you can perform at your best. This also means you can reuse this plan and still get enough recovery between repeats.

This plan uses heart rate for running and power for cycling. Therefore, a GPS watch with a heart rate monitor and a power metre are essential to get the most out of this programme. If you need a plan based solely on heart rate, pace, or RPE, please check out our other available plans here.