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

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

4 Weeks

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
- Discount to Rise Endurance Membership


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 info@RiseEndurance.com

I look forward to helping you reach your potential.

Ironman Certified CoachCertified Strength & Conditioning Specialist

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
01:15:00 00:30:00
Run x2
01:49:00 01:00:00
Bike x2
02:24:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
01:15:00 00:30:00
Run
01:49:00 01:00:00
Bike
02:24:00 01:30:00
Day Off
—— ——

Training Load By Week


Joan Scrivanich

Rise Endurance LLC

Professional coaching for the busy professional.
Coach Joan takes a holistic approach to coaching; her scientifically based training is athlete-centered so that athletes can achieve their goals stress-free & healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)

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


  • 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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