Coronavirus Endurance Training Tips

The strength and conditioning workouts in our training plans include a PDF with instructions, images and videos and shows you how to perform the exercises at home with minimal equipment. 

Our plans have two or three scheduled swim workouts each week. You can replace these with dryland swim strength, run or bike workouts. Aim to select the discipline to bring you the most gains according to your own abilities. Swapped workouts should not impact how well you carry out your planned workouts. If unsure, please get in touch with our coaching team.

• Take your swim sabbatical as an opportunity to build overall strength as well as focus on swim specific exercises and core strength: check out our full Swim Strength exercise guide with videos.
• You can also check these videos from Global Triathlon Network; Strength Workouts and Dryland Band and Swim Cord Workouts.
• Consider our Indoor Triathlon Plans (see ‘Flexible Training’ below).
• Improve your running and bike fitness by adding one or two sessions each week.

You can follow your bike sessions on an indoor trainer. Our workouts export easily to software such as Zwift and Garmin, for you to follow your workouts on-screen. 

If you don’t have an indoor trainer, then replace your bike workouts with home strength workouts – and occasional easy-intensity, short runs (to avoid injury). Choose exercises from your Strength and Conditioning PDF that focus on muscle groups key for riding.

Also check this video from Global Triathlon Network for more on this: Strength for Cyclists.

If running outdoors becomes restricted and you don’t have a treadmill, replace your run workouts with cycling workouts (of a similar type) – or strength and conditioning workouts. Choose exercises from your Strength and Conditioning PDF that focus on muscle groups that are key for running.

You can also check these videos from Global Triathlon Network for more on this: Strength for Running and Six Exercises to Run Faster.
When you can re-commence run training, you may need to scale back the volumes and intensities. Aim to gradually progress these by about 8 to 12% each week until you can realign with your plan.

If you’re using a TrainingPeaks plan, most can be used multiple times for free (including ours). You can realign your plan in your calendar to be in peak shape for your new race date. Here is how to do that:

• In the Calendar view within TrainingPeaks, you will see a Training Plan Library tab on the left with a logo that looks like a book or file.
• Click on this, and you will see a list of any training plans you have bought.
• Remove your training plan that you applied (you won’t lose completed workouts).
• You can then re-apply choosing to end on the nearest Sunday to your new race date.
• Once you have done this, you will be able to see all your workouts.
• Double-check the plan aligns correctly with your race date.

Take the opportunity to work on specific areas to make fitness gains. You may find it helpful to add in some coached swim sessions, take some long rides to improve endurance fitness, head to the track or hit the gym to boost strength. 

Learn more in our help centre: Coronavirus – How to Adjust Your Plan for Cancelled/Postponed races

When restrictions are lifted, you may have had a break from one or more of your disciplines. To recommence training, you will need to scale back to avoid injury. Gradually progress volumes and intensities by about 8 to 12% each week until you can realign with your plan. Don’t rush back and put yourself at risk of injury, it’s just not worth it.