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8 Week Jailhouse Rockin' Program #1 (RPE & Strength)


Roger Hospedales

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8 Weeks

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Plan Description

This is an 8 Week training plan designed for athletes trapped at home and with no access to a pool.

This training plan RPE based for the bike and run, and for strength/functional body workouts it provides a choice of body weight exercises, or the TRX System.

Workouts are designed for a maximum 1 hr commitment each day, and with an optional 1 day off.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:38 hrs 2:00 hrs
Run x3
2:28 hrs 1:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:38 hrs 2:00 hrs
2:28 hrs 1:20 hrs
Day Off
—— ——

Training Load By Week

Roger Hospedales

PR Endurance Training

We are the place for you if you are an athlete:
✔ with goals to accomplish.
✔ looking for experienced and proven coaching.
✔ in need of a custom-made plan built around your life.
✔ wanting structure, motivation, and ongoing feedback.
✔ searching for improvements in performance.
✔ ready to put in the hard work but still have fun.
✔ requiring a team dedicated to your good health and success.

$60.00 - Buy Now