4 Weeks Basic 'Lockdown' plan
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This plan is built around most peoples current situation of having nowhere to swim and limited time outside to train. The majority of this programme is based around indoor training, but can quite easily be adapted to suit for any time you can actually spend outside. Based heavily around skill development this plan is perfect for all levels of athlete across all distances. You should be currently biking 3-4 times a week and running 3 times a week before starting this programme. This plan uses bodyweight only exercises for the swim replacement sessions, power for the bike and heart rate for the run. There is a planned day off from training every Monday to allow for good recovery, but you can move this around to fit within your current schedule.
You will need a bit of space for the strength sessions and some stretch cords if you have them (no other real equipment required as they are all bodyweight exercises), a turbo trainer with either power or virtual power through Zwift, Trainer Road or other online packages and either a treadmill or some time to run outside (max of 90 mins).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:52 hrs||2:00 hrs|
|1:15 hrs||0:30 hrs|
|3:19 hrs||1:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:52 hrs||2:00 hrs|
||1:15 hrs||0:30 hrs|
||3:19 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor