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CD - Lvl1 Half Distance • 24 Weeks • 6 Workouts • Run-Pace • Bike-Power • 5:29h-09:26h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

24 Weeks

Plan Specs

triathlon half ironman beginner intermediate advanced multi day power based pace based

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Plan Description


Plan Overview: Half Distance


• 24 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with power
• start with 5 hours and 29 minutes and increases to 9 hours and 26 minutes
• volume detailed: swimming: 0:59h-1:48h / running: 1:45h-3:05h / cycling: 2:45h-4:38h
• maximum 10% increase of the training volume to avoid overtraining
• four week cycle / every 4th week is recovery
• structured workouts
• training sessions can be downloaded automatically to your Garmin watch, Zwift and other apps
• Email support for questions or help with using the plan
• Reusable plan (including updates)


The plan fits for you, if You…:


✅ have trained an average of at least 4 hours per week for the last 3 months
✅ can run at least 60 minutes and cycle 90 minutes
✅ can swim at least 30 minutes
✅ are healthy
✅ are ready to train 6 times a week
✅ have a power meter or indoor trainer to measure the watts while cycling
✅ have a sports watch to track your pace


Do you have any questions? Then just write to me now!


www.coach-dave.de
dave@coach-dave.de

Let’s go!!!

Your Coach Dave



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:19 hrs 1:15 hrs
3:17 hrs 3:20 hrs
2:18 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:19 hrs 1:15 hrs
3:17 hrs 3:20 hrs
2:18 hrs 2:00 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:45:00
50.3TSS
Progressive Run Step 1 - 45

Progressive Run
15 min in Zone1
20 min in lower Zone2
10 min in upper Zone2

Sample Day 2

0:32:00
1600m
Foundation - 1750

Warm up: 250 yds in Zone1
Main Part: 1250 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 3

1:15:00
105.9TSS
VO2MAX long Intervals 2x3x5

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 2 x 3 x 5 min in Zone5 and 2,5 min in Zone2, 5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 5

1:00:00
68TSS
Long Run - 60

Warm up: 10 min in Zone1,
Main Part: 40 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 6

0:27:00
1143m
Test

Warm up: 200 yds in Zone1
Main Part:
400 yds as fast as you can
5min recover
200 yds as fast as you can
250 yds in Zone2
Cool down: 200 yds in Zone1

Sample Day 6

1:30:00
58.7TSS
Foundation 90

Warm up: 10 min in Zone1
Main Part: 70 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

0:45:00
45.2TSS
Foundation - 45

Warm Up: 10 min in Zone1
Main Part: 25 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

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