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CD - Lvl1 Half Distance • 4 Weeks • 6 Workouts • Run-Pace • Bike-Power • 8:55h

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Coach Dave

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Plan Overview: Half Distance


• 4 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with power
• 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 7 hours per week for the last 3 months
✅ can run at least 110 minutes and cycle 180 minutes
✅ can swim at least 70 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
1:18 hrs 1:06 hrs
3:03 hrs 3:20 hrs
2:10 hrs 2:00 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
1:18 hrs 1:06 hrs
3:03 hrs 3:20 hrs
2:10 hrs 2:00 hrs
—— ——
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:50:00
133.5TSS
Long Run - 110

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

Sample Day 2

1:06:00
3200m
Foundation Intervals - 3x1000

Warm up: 250 yds in Zone1
Main Part: 3 x 1000 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

1:12:00
79.9TSS
Threshold Intervals 4x8

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 8 min in Zone4 and 2,5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 5

0:38:00
1829m
Threshold Intervals - 10x100 and Foundation

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

Sample Day 6

3:20:00
128.9TSS
Foundation Intervals 6x25

Warm up: 10 min in Zone1
Main Part: 6 x 25 min in Zone2 and 5 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 6

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

Sample Day 8

2:00:00
136.3TSS
Foundation Intervals - 120

Warm up: 10 min in Zone1
Main Part: 5 x (15 min Zone 2 / 3 min in Zone 1 )
Cool Down: 10 min in Zone1

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