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Free COVID-19 training plan: Bike, Run, and S&C for triathletes. 7 hours per week.


Mikael Eriksson, Founder & Head Coach @ Scientific Triathlon, host of That Triathlon Show podcast

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8 Weeks

Plan Specs

triathlon beginner power based pace based tss based strength base period

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Plan Description

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This 8-week plan is designed for triathletes with no swim access due to COVID-19. The plan is designed to be more than just maintenance - we want to double down on running and cycling and improve those two disciplines. The Strength & Conditioning work in the plan will facilitate such improvements, but will also be helpful once you get back into the pool again.

While we are working to improve your capacity on the bike and run, the plan is designed so as not to push you to the absolute limit (which could potentially cause immuno-supression). Rather, you will be holding a consistent workload week to week, where the individual days vary from lower to higher training load, but on a weekly basis training load is fairly constant and should feel sustainable. In other words, the plan is what we might call "modern base training". The emphasis is on aerobic endurance, but no aspect of fitness gets left behind, and there will be some work done on each of the important elements of fitness, including strength endurance, neuromuscular efficiency, aerobic capacity (VO2max), and fractional utilisation of VO2max (e.g. tempo/threshold).

The plan is based around a 5-zone system (Recovery, Endurance, Tempo, Threshold, VO2max), so you can use it with any devices (Heart Rate, Pace and/or Power) as long as you establish your 5 training zones for that particular measure of intensity. The structured workouts in the plan are written based on power (cycling) and pace (running). use this calculator to establish your training zones:

The plan is perfect for those training around 7 hours per week but can be used by anyone training between 5-9 hours per week. If you're training less than 7 hours, feel free to drop a session, especially in the early weeks, to not make to big a jump in training volume. If you're training more than 7 hours, feel free to extend some sessions (with easy endurance) or even add some sessions (again, easy endurance) to reach your typical training volume.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:59 hrs 0:20 hrs
3:30 hrs 1:30 hrs
2:30 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
0:59 hrs 0:20 hrs
3:30 hrs 1:30 hrs
2:30 hrs 1:00 hrs

Training Load By Week

Mikael Eriksson - Founder of Scientific Triathlon, Podcaster at That Triathlon Show

Scientific Triathlon

With all the athletes I coach, I have three goals:

-Improve the athlete's performance
-Increase the motivation and enjoyment the athlete gets from the sport
-Provide 100% personalized feedback, mentoring and support. Essentially, teach my athletes to be able to self-coach, should they so desire.

I have coached complete beginners to finish their first sprint and Olympic triathlons, and helped intermediate/advanced athletes qualify for World Championships and reach age group wins and podiums.

Sample Day 1

Complete Core (Home-based version)

Do 2 set per exercise you choose to do. You may skip some exercises if you don't have time to do all of them. Do at least 1 exercise per category. If you don't have any weights for exercises that require weights, get creative and use e.g. filled water bottles, or even carry a heavy (packed) bag in exercises like Farmer's Carry. Anti-extension: -Body saw 10 reps (on slippery floor with socks) -Front plank reach 10 reps per side (replace with 30-90 second static plank if the reach element is too challenging) Anti-rotation: -Russian twists 15-20 reps -Pallof press (using elastic bands) 10 reps per side Anti-lateral flexion: -Farmers carry (use e.g. heavy bag as weight) 45 sec per side -Offloaded lunge walk (weight/heavy bag in opposite hand to the leg stepping forward) 10 reps right leg, then 10 reps left leg Posterior chain: -Super dogs 10 reps per side -Nordic hamstring curls (w/ person assisting: as many reps as possible) or variations ( like the swiss ball rollout 12 reps (

Sample Day 2

Endurance/Neuromuscular #2

Endurance ride in Z2. This is a great ride to do in ERG-mode on the smart trainer.

Include a 40-minute segment (can be done sitting up) as
4 x (
-4' @ 85+ rpm
-3' @ 95+ rpm
-2' @ 105+ rpm
-1' @ 115+ rpm

Session-RPE for the ride should be 3-5

Sample Day 3

Endurance/Neuromuscular (Hill Sprints)

Endurance run in Z2 (keep both pace/power AND heart rate in Z2). Include 8 x 10-sec all out hill sprints after at least 15 minutes of running. At least 1 minute of walking/standing recovery between hill sprints.

Session-RPE for the run should be 3-4


Hill sprints are short, maximum efforts that aim to improve neuromuscular aspects of running (like force production, rate of force development, and motor unit recruitment). Check your watch during the first sprint to get yourself a start and endpoint. Then simply sprint from that start to endpoint for all subsequent sprints.

Focus on great posture, strong leg and knee drive and arm action, keep your head high and gaxe up, keep up a great cadence, and minimise ground contact time.

Walk slowly back to the start point after the sprint and recover standing until the start of the next sprint.

Sample Day 3

Stretch Cords (Dryland Swim Training)

2 or 3 rounds of the following routine See video instructions here: Rest as needed between exercises and sets.

-Double arm catch isolation 20 reps
-Single arm catch isolation 30 reps per arm
-Double arm elbow extensions 20 reps
-Double arm full pull-throughs 20 reps
-Single arm full pull-throughs 20 reps
-Swimming action 2 x 60 strokes (last 20 FAST!)

Sample Day 4

Endurance/Neuromuscular (Sprints)

-40' @ Z2
-15 x 10" all out SPRINT (sitting up), starting every 1' (very, VERY easy spin between sprints)
-5' easy spin

-The sprint segment is all about following RPE (Rating of Perceived Exertion). Go as hard as you possibly can when sprinting, and as easy as you possibly can when recovering. Ignore heart rate and power, they are not relevant here.

-Keep an eye on BOTH heart rate and power in the Z2 part of this ride. You want both of them to remain in Z2 or below. If HR goes into Z3, reduce your power (even into power Z1 if needed) until HR is back in Z2.

-Session-RPE this ride should be 4-6

Sample Day 5


Endurance run in Z2 (keep both pace/power AND heart rate in Z2).

This run should be controlled and fairly comfortable but it shouldn't be a shuffle. Do the "talk test" (try talking to yourself and see if you can talk in complete sentences without huffing and puffing).

Session-RPE for the run should be 2-4

Sample Day 5


Do two rounds of the following routine, ideally right after finishing your run. 10-20 seconds rest between exercises, 60-120 seconds rest between rounds.

Bounding - 2 x 10
Pogo - 1 x 20
Rocket Jump - 2 x 5
Ankle Bounding - 1 x 20
Scissor Jumps - 2 x 5
Fast skipping, ending in a stride - 20 skips, 10-sec stride

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