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Stay at Home Covid-19 free training plan.

Author

Eric Kenney

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

triathlon intermediate power based hr based pace based

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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

4 weeks of some structure for you.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:47 hrs 1:15 hrs
3:37 hrs 1:30 hrs
0:40 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:47 hrs 1:15 hrs
3:37 hrs 1:30 hrs
0:40 hrs 0:20 hrs
—— ——

Training Load By Week


Eric Kenney

EK Endurance Coaching

Based in Boulder, Colorado, "Ek" offers customized one on one coaching tailored for competitive athletes looking to reach the Next Big Goal. With many first time kona qualifiers and athletes who turned pro Eric's local group is fun dynamic and knows when it's time to work hard. Local athletes have access to the highest level of coaching with group rides, runs, winter cycling classes, coached swims and the most valuable set of team sponsors, partners and coaching service anywhere.

Sample Day 1

0:20:00
swim band work.

see video in the ek minute library here:
https://youtu.be/5Qq07SENTrY
do 3-5 sets of
5x 30" on 30" of band swimming. (or vasa trainer) full rest between sets

Sample Day 1

0:45:00
easy run

Zon2 on feel

Sample Day 2

1:30:00
164.3TSS
Stomps

8-10 stompsOn flat road or trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as HARD AS POSSIBLE for 30" (seconds) these are short ALL OUT efforts!
5' rest between efforts. full recovery

Sample Day 3

0:20:00
swim band work.

see video in the ek minute library here:
https://youtu.be/5Qq07SENTrY
do 3-5 sets of
5x 30" on 30" of band swimming. (or vasa trainer) full rest between sets

Sample Day 3

0:45:00
easy run

Zon2 on feel

Sample Day 4

1:00:00
105TSS
spinn up repeats

Z2,
while warming up do 3 one legged pedaling intervals. (30" of pedaling with one leg.) focus on a smooth pedal stroke. keep cadence in control here.
In the middle of the ride do: 30x(30"on, 30" off). on time is fast cadence keep the gear easy! don't worry about power. this is not meant to be supper hard. focus on smooth pedaling and relaxing.

Sample Day 5

1:30:00
74TSS
LRT's/ OR do a fun Zwift type group ride

ride as long as yo like today!
Low RPM Tempo.
3x10' (4'rest)
ride at 50-60 rpm's for the entire length of the interval, in mid-upper zone 3, (even low Z4 is great) keeping pressure on the legs the whole time. focus on smooth efficient pedal strokes.

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