Formfinder Lockdown

Lockdown - maintain fitness

Plan written by Jeremy Hunt, Formfinder.cc

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


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Workout overview

Duration: 47m 30s

Stress points: 58

Zone distribution

Z1: 29m

Z2: 6m

Z3: 5m

Z4: 1m

Z5: 5m

Z6: 2m

61%
13%
9%
2%
11%
4%

Author: Jeremy Hunt Formfinder.cc

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

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Workout overview

Duration: 1h 28m

Stress points: 82

Zone distribution

Z1: 32m

Z2: -

Z3: 54m

Z4: -

Z5: -

Z6: 2m

36%
0%
62%
0%
0%
2%

Author: Jeremy Hunt Formfinder.cc

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

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Workout overview

Duration: 2h 1m

Stress points: 109

Zone distribution

Z1: 16m

Z2: 1h 4m

Z3: 37m

Z4: -

Z5: -

Z6: 4m

13%
53%
31%
0%
0%
3%

Author: Jeremy Hunt Formfinder.cc

1 hour at Zone 2, low tempo
Include 8 x 10 sec max sprints and recover at Zone 2.
5 min easy
2 x 20 min Zone 3 with 20 sec Zone 5 surges every 4 min. 10 min rest between each

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Workout overview

Duration: 1h 36m

Stress points: 91

Zone distribution

Z1: 35m

Z2: 10m

Z3: 43m

Z4: 6m

Z5: -

Z6: 2m

36%
10%
45%
6%
0%
2%

Author: Jeremy Hunt Formfinder.cc

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

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