​​​​Free COVID-19 Training Plan

Introduction

To help out and contribute to the triathlon community in any small way we can, we have created a free training plan (completely free, no email sign-up required) that you can use during the current pandemic when swimming is not an option for most. Of course, different countries have implemented different measures to tackle the crisis, so it's impossible to cater for every single scenario. This plan assumes that you can ride (indoors will do just fine) and run (again indoors will do just fine if you have a treadmill and are not allowed to run outside). 

The plan is delivered through Training Peaks and available in three different versions, based on how much you typically train. Pick the one that most closely resemble your typical volume. 

To access the plan, click the corresponding link below, which will take you to the checkout page for the plan on Training Peaks. Then at checkout, use the promo code "FREE" to get the plan for free (Training Peak doesn't allow plans costing zero, so this is the best workaround). 

General Description

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.

7 hours per week

Access the plan here. At checkout, use the promo code "FREE".

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.

12 hours per week

Access the plan here. At checkout, use the promo code "FREE".

This plan is perfect for those training around 12 hours per week but can be used by anyone training between 10-14 hours per week. If you're training less than 12 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 12 hours, feel free to extend some sessions (with easy endurance) or even add some sessions (again, easy endurance) to reach your typical training volume.

17 hours per week

Access the plan here. At checkout, use the promo code "FREE".

The plan is perfect for those training around 17 hours per week but can be used by anyone training between 15-20 hours per week. If you're training less than 17 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 17 hours, feel free to extend some sessions (with easy endurance) or even add some sessions (again, easy endurance) to reach your typical training volume.

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