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Home Training Maintenance Plan, COVID-19, 4 weeks Heart Rate


Tyler Guggemos

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4 Weeks

Plan Specs

triathlon beginner intermediate

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Plan Description

This plan is intended for athletes who are unable to train outside of their home due to the COVD-19 virus. The plan is 4 weeks in duration and requires an indoor bike with trainer, access to running and weights.

The details of the week:
- Bikes and runs a built using heart rate
- 2 bike/week
- 3 runs/week
- 2 body weight strength training sessions/week
- 1 strength training session with weights

During this time be sure to follow the recommendations of the CDC and be smart about your training:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:34 hrs 1:45 hrs
1:05 hrs 0:30 hrs
3:17 hrs 2:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:34 hrs 1:45 hrs
1:05 hrs 0:30 hrs
3:17 hrs 2:30 hrs
—— ——

Training Load By Week

Tyler Guggemos

Organic Coaching

No matter where you are in the sport we all have untapped potential.
A complete coaching solution. For all athletes of all abilities who want exceptional expert coaching and to take their performance to the next level. Your plan is created to address your personal athletic goals and maximize results. You won't find any generic workouts here, every sessions is personally tailored to ensure you are staying on track and improving.

Your goals - fast tracked.


Sample Day 1

Z3, 2 x 3 min (HR)

Warm up:
10 min Z1-2

Main Set:
35 min high end Z2
2 x 3 min Z3, in the front big chain ring. 2:00 RI.

Cool down:
5 min Z1 easy

Sample Day 2

Swim Specific (body weight)

Repeat circuit 3xPlank 60 seconds
15 push ups
Right side plank 30 seconds
Left side plank 30 seconds
20 supermans
30 seconds of flutter kicks,
15 push ups
Rest 30 seconds

Sample Day 2

Running fundamentals (Body Weight)

3 x 15

TOE CURLS: Stand with feet hip-width apart at the edge of a towel. With the toes of your left foot, gather the towel and slowly pull it toward you. Return to start and repeat with the other foot.

MONSTER WALKS: With feet shoulder-width apart, place a resistance band around your thighs and step forward and toward the right with your right leg. Bring your left leg up to meet your right, then step out toward the left. Then walk backward in the same way to return to the start. Repeat.

HEEL DROP: Stand on your toes on the edge of a step. Shift your weight to your right leg, take your left foot off the step, and lower your right heel down. Return to start, and then repeat with your left leg.

Lie on your back with your arms out to the sides, knees bent, and feet flat on the floor. Squeeze your glutes to lift your hips up off the floor. Extend your left leg out and hold for 30 seconds (work up to 60-second holds), then lower it. Repeat with your other leg.

Sample Day 3

Quick Tempos 1 (HR)

Warm Up:
10 mins ez cruise building to Z2
4 x 20 sec strides2ith :40 easy

Main Set:
Ladder run:
1 min fast w/1 min ez
2 min fast w/90 secs ez
3 min fast w/2 mins ez
2 min fast w/90 secs ez
1 min fast w/1 min ez

10 min zone 2

Cool Down:
5 mins Z1

Sample Day 4

Strength 4 Swimmers (With Weights)

The following plan is to be done and a circuit, doing 3 full rounds.

1. Plank rows - 20 reps alternating
2. Kettle bell swings - 15 reps
3. Medicine ball push ups - 8 reps
4. Russian Twist - 20 reps alternating
5. Straight leg flutter kicks - 20 reps alternating
6. Calf raises - 10 reps
7. Squats 15 reps

Sample Day 5

1:45 hour ride continuous Z2 efforts (HR)

Warm up:
20 min Z1 easy, with a quick cadence

Main Set:
3 x 15 min Z2 with a cadence of 80-85 with 10:00 RI between efforts.

Cool down:
10 min Z1

Sample Day 5

Brick run (HR)

Straight Off the Bike:
5 min Z2

Cool Down
5 min Z1

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