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4 Weeks Basic 'Lockdown' plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Triathlon Coaching Company

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:52 hrs 2:00 hrs
Strength x3
1:15 hrs 0:30 hrs
Run x3
3:19 hrs 1:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
3:52 hrs 2:00 hrs
Strength
1:15 hrs 0:30 hrs
Run
3:19 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Chris Wallace

The Triathlon Coaching Company

I come from a swimming teaching and coaching background and have been working with athletes for many years to help them reach their full potential. I understand the needs, worries and stresses of the busy professional.
Whether you are a current or aspiring age group championship qualifier or a complete novice, I'm here to help. I work with athletes all over the world participating in all distances of triathlon.

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