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COVID Train From Home/No Equipment Triathlon Plan - Intermediate to Advanced Triathletes - 4 Weeks


Joan Scrivanich , MA, CSCS

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4 Weeks

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Plan Description

This plan is for triathletes looking to maintain their triathlon fitness during quarantine.

Stuck at home? Gyms closed? No access to a pool or exercise equipment?
This plan will help you maintain your fitness when you have no access to exercise equipment.
It's assumed that you can run and ride outdoors, but all the bike sessions can also be done on a trainer.
All strength sessions in this plan can be done with body weight only.

Designed for: Intermediate to Advanced Triathletes.

The weekly volume of the plan starts at 5:20 in the first week and peaks at 5:45.

This plan includes strength training, days off, and active recovery days.
Strength sessions are included in this plan.

Before starting: You should be able to comfortably run for 45 minutes and bike one hour.

What's included:
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

Created by: Exercise Physiologist & Coach Joan Scrivanich.
Joan holds an advanced degree in Exercise Physiology from Columbia University. Her certifications also include the industry-leading Certified Strength & Conditioning Specialist (CSCS) certification, USA Track & Field Level 2 Endurance certification, and USA Triathlon Level 2 Endurance certification.
Before becoming a full-time coach, she worked in the healthcare field at the nation’s top ranked hospitals in New York City, which included Columbia University Medical Center, Mt. Sinai Medical Center, and NYU Medical Center.

Joan has been an endurance athlete for 30 years and has experience training & racing for many races, including Ironman races, marathons, and countless other triathlons, road races, and trail races. She was a Division I college athlete in Cross Country and Track and began her lifelong athletic career as a kid swimming for a top-ranked local swim team.

Questions? E-mail Coach Joan at

I look forward to helping you reach your potential.

Ironman Certified CoachCertified Strength & Conditioning Specialist

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
1:15 hrs 0:30 hrs
Run x2
1:48 hrs 1:00 hrs
Bike x2
2:23 hrs 1:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:15 hrs 0:30 hrs
1:48 hrs 1:00 hrs
2:23 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.

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