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4 Week Jailhouse Program #1 (Power/HR/Strength)

Author

Roger Hospedales

All plans by this Coach

Length

4 Weeks

Plan Specs

triathlon beginner intermediate advanced power based hr based strength

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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Plan Description

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.

If you'd like view our full offering of coaching services once this program is finished, please visit us at:
https://www.prendurancetraining.com/coaching-services



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:23 hrs 1:00 hrs
3:24 hrs 1:35 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:23 hrs 1:00 hrs
3:24 hrs 1:35 hrs
—— ——

Training Load By Week


Roger Hospedales

PR Endurance Training

https://www.prendurancetraining.com/

We are the place for you if you are an athlete:
✔ with goals to accomplish.
✔ looking for experienced and proven coaching.
✔ in need of a custom-made plan built around your life.
✔ wanting structure, motivation, and ongoing feedback.
✔ searching for improvements in performance.
✔ ready to put in the hard work but still have fun.
✔ requiring a team dedicated to your good health and success.

Sample Day 1

0:15:00
RUN FUNDAMENTALS, WARMUPS, DRILLS

Run Fundamentals
https://youtu.be/Q95ke_zJRuA
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Dynamic Warmups
https://youtu.be/Cr4HCm3hHKo
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Run Drills
https://youtu.be/YjWBSH2d1ww

Sample Day 1

0:35:00
35TSS
RUN: 35 minutes EASY

Just an Easy 35 minute run on the Treadmill or Outside.

Focus on your form, cadence 80+ rpm, and relaxed breathing.

Sample Day 2

0:42:00
BIKE: 42 minutes (DRILLS)

WU:
5 minutes @ Easy (80-90rpm)
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MS: (32 minutes)
One-legged pedalling (your goal is to have a smooth and continuous pedal stroke with no dead spots or bouncing)
- 30 seconds left leg
- 30 seconds both legs
- 30 seconds right leg
- 30 seconds both legs
- Repeat 7 times (14 minutes)
----
30 seconds @ 80 rpm
30 seconds @ 85 rpm
30 seconds @ 90 rpm
30 seconds @ 95 rpm
30 seconds @ 100 rpm
30 seconds @ 105-120 rpm
Do 6 times (18 minutes)
----------
CD:
5 minutes @ Easy (80-90rpm)

Sample Day 3

0:40:00
40.8TSS
RUN: 40 minutes EASY

Just an Easy 40 minute run on the Treadmill or Outside.

Focus on your form, cadence 80+ rpm, and relaxed breathing.

Sample Day 4

1:07:24
64.4TSS
BIKE: Endurance ride with 12 second burst

Warm up for 10 mins with rpm in the 80's

This is a good endurance ride that will allow you to finish strong, with in the ride. Every 4 mins there is a 12 second all out seated sprint at 100 rpm + . This helps to improve your neuro muscular capacity. For duration of ride keep cadence at 85-90.

Cool down with easy pedaling.

Sample Day 6

0:45:00
39.2TSS
RUN: 45 minutes EASY with Strides

Just an Easy 45 minute run on the Treadmill or Outside.

During the main 30 minutes randomly do 5 strides.

Focus on your form, cadence 80+ rpm, and relaxed breathing.

Sample Day 7

1:12:20
74.6TSS
BIKE: Endurance with a kick

Warm up today, adding in single leg drills. As performed on Tuesday. 30 seconds per leg. If there is any clunking at the bottom of the stroke engage the other leg....You want to make perfect circles.
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Activation Set: 6 x 100+ rpm 30 seconds/ 1 minute recovery @ choice spin
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Main Set:
Working today at 85% FTP 4 x 8 minutes 90 rpm, with 110% FTP SURGE/ 1 minute at the end of each 8 mins. With a 2 mins recovery. choice spin
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Cool down and stretch those legs.

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