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6 week Triathlon Training Plan for Quarantine (COVID-19)

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6 week Triathlon Training Plan for Quarantine (COVID-19)


Peter Wilby

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6 Weeks

Plan Description

This plan is designed for triathletes currently in quarantine due to COVID-19

The aim of this plan:
To maintain and improve all body triathlon specific specific strength with a dry land focus on swim replacements whilst the pools are not open. Maintain base aerobic fitness using cycling and running but lessening TSS to help protect the immune system during these hard times. Good for sprint distance through to long distance triathletes.

Who this is for:
Triathletes who need their one allowed exercise session per day to be structured alongside training at home to best maintain fitness.

What you need:
This plan includes swim cord training however, it is not essential. All exercises and drills are accompanied with instructional video. There is no other equipment needed. You also are given access to the inner circle at ( which is a closed forum for training plan athletes to communicate whilst following a plan.

What to expect:
The longer steady sessions are set using duration, however this could be reduced to suit your needs. I recommend doing no more than two hours in zone 2 for long steady sessions during these times.
There is a strength based work out on six out of seven days, three bike rides per week and two runs per week. High intensity training is included. One days is kept clear to do other things.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x6
01:10:00 00:30:00
Bike x3
04:05:00 02:00:00
Run x2
01:50:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:10:00 00:30:00
04:05:00 02:00:00
01:50:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Pete Wilby



My name is Pete Wilby. I am triathlon and open water swimming coach based by the sea in Teignmouth, Devon, UK. I coach triathletes and open water swimmers from beginner, right through to World Championship level.

My mission is to coach with a holistic perspective that helps people to excel. To summarise my philosophy, I have designed the LENS acronym (Life, Endurance training, Nutrition and Strength). This is how I - and I hope you will too - will view training and coaching.

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  • 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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