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4 Weeks of Fun Indoors - Maintenance, Challenges, Strength

Author

Nadja Tapkas

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

triathlon beginner intermediate power based hr based pace based strength base period

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Plan Description

Welcome to 4 weeks of fun indoors!

This training plan came about at the start of the COVID-19 crisis to help athletes who have to stay inside remain fit and be challenged while doing it, but can also be used if you just want a month of "unstructured structure", read: still have a plan, but not necessarily a race goal to get to.

You found this plan, so of course, I don’t need to tell you that staying active as much as you can is now more important than ever. Moderate exercise can strengthen the immune system, going too hard might weaken it. If you don’t feel up for the challenge on any given day, let it go and just go for the duration on any of the modalities or practice some yoga.

All sessions should be self explanatory, but do make sure you set up your pace and heart rate zones according to the Joe Friel system for running/biking and Andy Coggan zones for biking with power.

Enjoy!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:30 hrs 0:30 hrs
3:28 hrs 2:00 hrs
1:40 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:30 hrs 0:30 hrs
3:28 hrs 2:00 hrs
1:40 hrs 1:00 hrs
—— ——

Training Load By Week


Nadja Tapkas

Gotta Tri It

My goal is to guide triathletes, runners and cyclists of all levels to achieve their personal goals, staying injury-free. I offer online and hands-on coaching in all 3 disciplines by providing a realistic training plan with daily workouts. I am dedicated to providing my clients extremely personalized service with a hands-on approach coming from personal experience, education, and training. I have successfully coached absolute beginners to reach their goals and my athletes often enjoy a new PR.

Sample Day 1

0:30:00
Swim Dryland Practice.

Warm up:
See video for:
- 40 circles forward with thumbs forward
- 40 circles backward with thumbs externally rotated
- 40 hinges with thumbs on temples and elbows high
http://tinyurl.com/sax2gqc

Main Set 1:
- 4 X 15 scapular retraction (band pull apart): http://tinyurl.com/shy5pnr
- 4 x 15 face pull: http://bit.ly/1jsgqbv
- 4 x 15 tricep pull aparts: http://bit.ly/2xPI3MJ

Main Set 2: 5 sets, superset of
- Paloff press: http://tinyurl.com/sdv8wrj, start with 15 ea side, progress as described in the video, demo starts at 3:00 min in
- Tricep pushups, to failure: http://tinyurl.com/tncl9n9
Rest 2 minutes between sets.

Sample Day 1

0:45:00
53.34TSS
Bf/p - Seated Hill Repeats, 10 x

w/u 20 mins, gradually building intensity, after 10 min do 5x 30 sec spin up (30 sec RI), end warm up with 5 min active spin

m/s 10x
1 min @ 60-70 rpm and 105-120% FTP
1 min RI @ 90+ rpm, easy spin

c/d to complete total time

Sample Day 2

0:45:00
47.48TSS
Rme - Tempo Run, 45/30 - HR

Warm-up with joint mobilizations and dynamic exercises, then start running with 10 mins building from Z1-2, then run 30 mins at tempo effort (Z3), then 5 mins easy cool down.

Begin timing the interval as soon as you begin an increased effort, do not wait to begin the clock until your HR reaches Z3. End interval when effort is decreased.

Sample Day 2

0:30:00
BW30 - Lower body workout

Be sure to w/u with joint mobilizations and dynamic exercises, and take at least 5 mins to be on a treadmill/elliptical/bike to raise core temperature and heart rate. If this is scheduled after a bike or run, you can go straight into the exercises and save yourself some time. Set a timer for 30 minutes. Perform 12 reps of each exercise, resting 15 to 20 seconds between each. Aim to complete 4 to 6 rounds of this circuit in 30 minutes. 1. 1.5-rep bodyweight squats: http://tinyurl.com/ucmcobf 2. 1.5-rep bodyweight single-leg Romanian deadlifts with kickstand: http://tinyurl.com/ujpmvfg (complete all reps on each side) 3. Walking lunges (complete all reps on each side, alternating): http://tinyurl.com/y6ry4py5 4. Single-leg glute bridges (complete all reps on each side): http://tinyurl.com/tfm5qz3

Sample Day 3

0:30:00
Swim Dryland Practice.

Warm up:
See video for:
- 40 circles forward with thumbs forward
- 40 circles backward with thumbs externally rotated
- 40 hinges with thumbs on temples and elbows high
http://tinyurl.com/sax2gqc

Main Set 1:
- 4 X 15 scapular retraction (band pull apart): http://tinyurl.com/shy5pnr
- 4 x 15 face pull: http://bit.ly/1jsgqbv
- 4 x 15 tricep pull aparts: http://bit.ly/2xPI3MJ

Main Set 2: 5 sets, superset of
- Paloff press: http://tinyurl.com/sdv8wrj, start with 15 ea side, progress as described in the video, demo starts at 3:00 min in
- Tricep pushups, to failure: http://tinyurl.com/tncl9n9
Rest 2 minutes between sets.

Sample Day 3

1:00:00
49.8TSS
Be - active spin, aerobic (E05a)

w/u 10 mins building from PZ 1-2
m/s 1: 5x 5 mins at the top end of your PZ 2, with 60 secs rest in low PZ 2.
m/s 2: 5x 3 mins at the top of PZ 2, with 30 secs rests in low Zone 2.
c/d to complete total time

Sample Day 4

0:30:00
BW30 - Upper body workout, bodyweight only

Be sure to w/u with joint mobilizations and dynamic exercises, and take at least 5 mins to be on a treadmill/elliptical/bike to raise core temperature and heart rate. If this is scheduled after a bike or run, you can go straight into the exercises and save yourself some time. Set a timer for 30 minutes. Complete all the reps of each exercise for each round as described below, resting 15 to 20 seconds between each exercise and 1 to 2 minutes at the end of each round. Aim to complete 4 to 6 rounds in 30 minutes. 1. Perform 8 reps of alternating high bird dog for the first round, decrease by one rep every round: http://tinyurl.com/yx2pwyhg 2. Hold downward-facing dog for 15 seconds. 3. Perform the bear crawl for 12 paces forward or backward: http://tinyurl.com/qqanevs 4. Perform 6 marching front plank reps per side (12total): http://tinyurl.com/vmr4tdx

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