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4 Weeks of Fun Indoors - Maintenance, Challenges, Strength

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nadja Tapkas

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strengthx5
2:30 hrs 0:30 hrs
Bikex3
3:28 hrs 2:00 hrs
Runx3
1:40 hrs 1:00 hrs
X-Trainx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
2:30 hrs 0:30 hrs
Bike
3:28 hrs 2:00 hrs
Run
1:40 hrs 1:00 hrs
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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.