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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Roger Hospedales

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:23 hrs 1:00 hrs
Bike x3
3:24 hrs 1:35 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:23 hrs 1:00 hrs
Bike
3:24 hrs 1:35 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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.


  • 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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