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CD - Lvl1 Half Distance • 16 Weeks • 6 Workouts • Run-Pace • Bike-HR • 6:36h-9:26h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

16 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


• 16 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 6 hours and 36 minutes and increases to 9 hours and 26 minutes
• volume detailed: swimming: 1:13h-1:48h / running: 2:08h-3:05h / cycling: 3:15h-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 4-5 hours per week for the last 3 months
✅ can run at least 80 minutes and cycle 120 minutes
✅ can swim at least 40 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
1:26 hrs 1:15 hrs
3:27 hrs 3:20 hrs
2:28 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:26 hrs 1:15 hrs
3:27 hrs 3:20 hrs
2:28 hrs 2:00 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:48:00
58.8TSS
VO2MAX long Intervals - 4x3

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 4 x (3 min in Zone 5 / 1,5 min in Zone 1), 5 min in Zone 2,
Cool down: 10 min in Zone1

Sample Day 2

0:36:00
1829m
Foundation - 2000

Warm up: 250 yds in Zone1
Main Part: 1500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 3

1:15:00
98.3TSS
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

1:20:00
94TSS
Long Run - 80

Warm up: 10 min in Zone1,
Main Part: 60 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 6

0:37:00
1783m
mixed Intervals - 5x100/10x25 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
5 x 100 yds in Zone4 and 20 sec Recover
200 yds in Zone1
10 x 25 yds in Sprint and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 6

2:00:00
116.7TSS
Foundation 90 with Threshold 10

Warm up: 10 min in Zone1
Main Part: 10 min in Zone4 and 90 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

0:54:00
68.7TSS
VO2MAX long Intervals - 4x4

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 4 x (4 min in Zone 5 / 2 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

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