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Lockdown Plan - Advanced athlete

Author

Nick Saunders

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

triathlon intermediate advanced power based hr based

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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Plan Description

A basic six week plan that will keep you ticking over for the next 6 weeks. There are 3 home swim sessions a week which you can treat like strength sessions if you can't get to a pool or open water.
Bike sessions are progressive and not aimed to get you race ready but to maintain fitness and just give you a bit of structure and something to follow.
Do the sessions outdoors if you can get outside, extend the warm up and warm down to whatever you have time for.
The running sessions are mostly steady with a midweek fartlek session thrown in. If you want a day off you can either leave the run on Friday or move it to Saturday after your ride.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:49 hrs 1:00 hrs
2:52 hrs 1:13 hrs
2:15 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
2:49 hrs 1:00 hrs
2:52 hrs 1:13 hrs
2:15 hrs 0:45 hrs

Training Load By Week


Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.

Sample Day 1

0:30:00
20TSS
Easy to steady 30min run

Easy 30min run @ Z1HR

Sample Day 1

0:45:00
Home swim session and core workout

Home workout: Warm up on your turbo for @ 10min or go outdoors for a 10 min run if you can or skipping if you have a skipping rope. Core workout: Plank - 4x 45-60sec holds Side plank - 4x30-45sec holds on left and right side. Mountain climbers using swiss ball if you have one - 2x10 reps on each leg One Leg Bridging - 2x10reps on each leg Push ups - 3-4x20-30 reps Tricep dips - use a chair to rest your hands on. You can put your feet on a swiss ball if you have one. Make it harder by resting one leg on the ball. Band workout: For each exercise, put the cords around something sturdy, like a heavy table leg. Make sure the object is strong and will not move or fall on you. You can also stand on the cords or put them around your feet. Start with two sets of 30 to 45 seconds. Rest for 30 seconds to one minute in between each set. Increase to 60-90sec after a week or two and 3-4 sets. Chest Press Standing Row Tricep Extension Bicep Curl Shoulder Fly Swim Pull Internal Rotation External Rotation Chest Fly Back Fly

Sample Day 2

1:00:00
64.7TSS
Interval Cycle 6x2min

10min easy warm up @ 80-90rpm
4x30sec one leg drills on each leg, alternate sides - 60sec easy between drills
4x30sec @ Z5 FTPw/60sec easy
Main set:
6x2min intervals @ Z4 FTPw @ 85-95rpm
1min easy to steady recovery @ 80-85rpm
8min easy warm down

Sample Day 3

0:45:00
38.8TSS
10x45sec Run Intervals

15min easy to steady warm up.
6x20sec build strides/40sec easy
Main set:
10x45sec fast/45sec easy jog recovery
Remainder of the run easy for warm down.

Sample Day 3

0:45:00
Home swim session and core workout

Home workout: Warm up on your turbo for @ 10min or go outdoors for a 10 min run if you can or skipping if you have a skipping rope. Core workout: Plank - 4x 45-60sec holds Side plank - 4x30-45sec holds on left and right side. Mountain climbers using swiss ball if you have one - 2x10 reps on each leg One Leg Bridging - 2x10reps on each leg Push ups - 3-4x20-30 reps Tricep dips - use a chair to rest your hands on. You can put your feet on a swiss ball if you have one. Make it harder by resting one leg on the ball. Band workout: For each exercise, put the cords around something sturdy, like a heavy table leg. Make sure the object is strong and will not move or fall on you. You can also stand on the cords or put them around your feet. Start with two sets of 30 to 45 seconds. Rest for 30 seconds to one minute in between each set. Increase to 60-90sec after a week or two and 3-4 sets. Chest Press Standing Row Tricep Extension Bicep Curl Shoulder Fly Swim Pull Internal Rotation External Rotation Chest Fly Back Fly

Sample Day 4

0:50:00
40.5TSS
Cycle - drills and high cadence

10min easy warm up
8x30sec one leg drills - 4 on each leg - alternate sides.
60sec easy recovery on both legs
4min easy to steady after drills
8x30sec high cadence efforts @ 90-100rpm
60sec easy recovery
12min easy warm down

Sample Day 5

0:30:00
20TSS
Optional Easy to steady 30min run

Easy 30min run @ Z1HR

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