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CD - Lvl1 Half Distance • 20 Weeks • 6 Workouts • Run-Pace • Bike-Power • 6:01h-9:26h

Author

Coach Dave

All plans by this Coach

Length

20 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


• 20 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with power
• start with 6 hours and 1 minute and increases to 9 hours and 26 minutes
• volume detailed: swimming: 1:05h-1:48h / running: 1:55h-3:05h / cycling: 3:01h-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 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
1:23 hrs 1:15 hrs
3:23 hrs 3:20 hrs
2:23 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:23 hrs 1:15 hrs
3:23 hrs 3:20 hrs
2:23 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
47.4TSS
Hill Reps short 10x30sec

Warm-up: 10 min in Zone1
Main Part: 5 min in Zone 2, 10 x (30 sec uphill in Zone5 / 90 sec downhill in Zone 1 )
Cooldown: 10 min in Zone1 with 3 Strides

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

1:10:00
93.4TSS
VO2MAX long Intervals 2x5x2.5

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 2x 5 x 2,5 min in Zone5 and 1,5 min in Zone2, 5 min in Zone2
Cool Down: 5 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

0:29:00
1326m
mixed Intervals - 5x100/5x50

Warm up:
250 yds in Zone1
Main Part:
5 x 100 yds in Zone4 and 20 sec Recover
200 yds in Zone1
5 x 50 yds in Zone5 and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 6

1:51:03
79.4TSS
Foundation 110 mit Sprints

Warm up: 10 min in Zone1
Main Part: 90 min in Zone2 (every 10 min - 7 seconds long sprint
Cool Down: 10 min in Zone1

Sample Day 8

0:46:00
51.9TSS
Hill Reps 4x3

Warm-up: 10 min in Zone1
Main Part: 4 x 3 min uphill in Zone4 with 3 min break in Zone1 (downhill)
Cooldown: 10 min in Zone1 with 3 Strides

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