4 Week Jailhouse Program #1 (Power/HR/Strength)
Roger HospedalesAll plans by this Coach
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This is a 4 Week Jailhouse Program designed by Paolina Allan & Roger Hospedales of PR ENDURANCE TRAINING, for athletes trapped at home and with no access to a pool.
This training plan is Power based for the bike, Heart Rate based for the run, and for strength/functional body workouts it provides a choice of body weight exercises or the TRX System.
Workouts can be done inside or outside, has one rest day, and builds to 1 hr on the run, and 1 hr 35 minutes on the bike.
You can do this plan as a total beginner and scale back the volume of the workouts, or as an experienced athlete who is ready to rock.
Once you are finished the 4 weeks, you can repeat the program or go right into Jailhouse Program #2 (more volume) until you are ready to start the build for your goal race.
Enjoy the challenge of the program. It will tap into all energy systems, build your cycling abilities (pedalling, power, etc), and boost your fitness by the end of 4 weeks. It is your program, so move around the days or ride shorter or longer to suit your needs.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:23 hrs||1:00 hrs|
|3:24 hrs||1:35 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:23 hrs||1:00 hrs|
||3:24 hrs||1:35 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor