Here is a typical week of training for those looking to maintain reasonable fitness during lockdown. Once you get back to 'normal' you should be able to spring back into great form without too much work.
1 Week, to repeat:
Monday: rest or light core gym or zone 1 (easy hour)
Tuesday: VO2 once per week
Wednesday: Gym work - follow strength program below
Thursday: 2x 18mins and 1x 20mins
Friday: 60min zone 2 and 20min 90% with surges
Saturday: Gym work
Sunday: 4x 5 SE at sub threshold heart rate + 1x 5min 110-120% FTP
Gym work: squats, calf raises, piston squats, press ups, sit ups, side plank, front plank, medicine ball balance
Select a workout or scroll down to view all workouts.
Warm up 6 seconds Standing start sprint followed by 54 seconds recovery 6 seconds Rolling start sprint followed by 3 minutes recovery 15 second Rolling start sprint followed by 4 minutes recovery 30 second Rolling start sprint followed by 5 minutes recovery 1 minute full gas sprint followed by 8 minutes recovery 5 minutes full gas followed by 10 minutes recovery Cool down
10 min warm up 18 min (1min 55rpm,1min 85rpm,2min 55rpm,2min 85rpm,3min 55rpm,3min 85rpm,2min 55rpm,2min 85rpm,1min 55rpm,1min 85rpm) maintaining Zone 3 12 min rest 18 min (1min 55rpm,1min 85rpm,2min 55rpm,2min 85rpm,3min 55rpm,3min 85rpm,2min 55rpm,2min 85rpm,1min 55rpm,1min 85rpm) maintaining Zone 3 5 min easy 1 x 20 min Zone 3 with 20 sec Zone 6 surges every 3min 40 sec 5 min cool down
15 minute progressive warm up covering Zones 1/2/3 4 x 5min SE (4:30min 50rpm Zone 3 then 30sec 110rpm Zone 5) Recovery of 5 min between each effort 1 x 5 min 95-105% FTP 5 min rest 20 min Zone 3 100rpm 5 min cool down