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Intermediate Power ‘Lockdown’ Plan - (4 wks 8-8.75 hours, fully reusable, coach email support)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Chris Wallace - The Triathlon Coaching Company

All plans by this Coach


4 Weeks

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

Intermediate 4-week Lockdown Plan

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.

The plan comes with detailed instructions, for each and every workout to ensure you know what you are doing every step of the way

All bike and run sessions are built as structured workouts which can be downloaded directly to your training device, Zwift, Trainer Road etc to allow you to focus on the workout specifics rather than thinking about how to execute the next section.

All of our plans come with email coach support and an option to change plans if you feel you need more or less volume etc.

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 S+C, 3 bikes and 3 runs per week)

  • Longest S+C 0:30)

  • Longest Bike 2:00)

  • Longest Run 1:30)

  • 3 weeks build and 1-week recovery/test week)

A recovery week is included to ensure you are always training sensibly and not creating too much excess fatigue stopping you from performing at your best this also allows you to reuse this plan and still have sufficient recovery between repeats

This plan is based around heart rate for the run and power for the bike therefore a gps watch with heart rate monitor and a power metre are required to get the best out of this programme. If you need a heart rate only, pace only or RPE based plan please check out our other available plans here.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:52:00 02:00:00
Strength x3
01:15:00 00:30:00
Run x3
03:20:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:52:00 02:00:00
01:15:00 00:30:00
03:20:00 01:30:00
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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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