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4 Week Household Lockdown Plan (RPE & Strength)


Roger Hospedales

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4 Weeks

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:

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:00:00 00:55:00
Bike x3
03:14:00 01:35:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:00:00 00:55:00
03:14:00 01:35:00
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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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