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

Browse More Plans

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


Roger Hospedales

All plans by this Coach


8 Weeks

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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:39:00 02:00:00
Run x3
02:29:00 01:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:39:00 02:00:00
02:29:00 01:20:00
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.

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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