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CD - Lvl1 Half Distance • 22 Weeks • 6 Workouts • Run-Pace • Bike-HR • 5:47h-9:26h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

22 Weeks

Plan Specs

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

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Plan Description


Plan Overview: Half Distance


• 22 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with heart rate (threshold heart rate – THR)
• start with 5 hours and 47 minutes and increases to 9 hours and 26 minutes
• volume detailed: swimming: 1:02h-1:48h / running: 1:55h-3:05h / cycling: 2:50h-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 100 minutes
✅ can swim at least 30 minutes
✅ are healthy
✅ are ready to train 6 times a week
✅ have a sports watch to track your heart rate and 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
1:21 hrs 1:15 hrs
3:19 hrs 3:20 hrs
2:20 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:21 hrs 1:15 hrs
3:19 hrs 3:20 hrs
2:20 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
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

Sample Day 2

0:39:00
1829m
Foundation Intervals- 3x500

Warm up: 250 yds in Zone1
Main Part: 3 x 500 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

1:00:00
66.7TSS
VO2MAX short Intervals 2x5x60

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 2 x 5 x 60 sec in Zone5 and 30 sec in Zone2; 5 min in Zone2 between the sets
Cool Down: 10 min in Zone2 and 10 min in Zone1

Sample Day 5

1:10:00
81TSS
Long Run - 70

Warm up: 10 min in Zone1,
Main Part: 50 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 6

0:23:00
1097m
Threshold Intervals - 7x100

Warm up:
250 yds in Zone1
Main Part:
7 x 100 yds in Zone4 and 20 sec Recover
Cool Down:
250 yds in Zone1

Sample Day 6

1:50:00
93.3TSS
Foundation Intervals 4x15

Warm up: 15 min in Zone1
Main Part: 4 x 15 min in Zone2 and 5 min in Zone1
Cool Down: 15 min in Zone1

Sample Day 8

0:49:00
61.9TSS
Threshold Intervals - 2x10

Warm up: 10 min in Zone1
Main Part: 2 x 10 min in Zone4 / 2 min in Zone2
Cool Down: 5 min in Zone2, 10 min Zone1

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