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4 Week Household Lockdown Plan (RPE & Strength)

Author

Roger Hospedales

All plans by this Coach
No Ratings

Length

4 Weeks

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

This is a 4 Week training plan designed by Paolina Allan & Roger Hospedales of PR ENDURANCE TRAINING, 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 can be done inside or outside and has an optional day off.

You can do this plan as a total beginner and scale back the volume of the workouts, or as an experienced athlete who is ready to rock.

The runs build to 1 hr, and the cycling builds to 1 hr 36 minutes in duration. The strength training asks for a minimum of 15 minutes, but can be as long as you have time for.

Once you are finished the 4 weeks, you can repeat the program, until you are ready to start the build for your goal race.

If you'd like view our full offering of coaching services once this program is finished, please visit us at:
https://www.prendurancetraining.com/coaching-services



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
2:00 hrs 0:55 hrs
Bikex3
3:13 hrs 1:35 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:00 hrs 0:55 hrs
Bike
3:13 hrs 1:35 hrs
Day Off
—— ——

Training Load By Week


Roger Hospedales

PR Endurance Training

https://www.prendurancetraining.com/

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.