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CD - Lvl1 Half Distance • 18 Weeks • 6 Workouts • Run-HR • Bike-HR • 6:32h-9:26h

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

18 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


• 18 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with heart rate (threshold heart rate – THR)
• bike with heart rate (threshold heart rate – THR)
• start with 6 hours and 32 minutes and increases to 9 hours and 26 minutes
• volume detailed: swimming: 1:11h-1:48h / running: 2:06h-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


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
1:24 hrs 1:15 hrs
3:25 hrs 3:20 hrs
2:26 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:24 hrs 1:15 hrs
3:25 hrs 3:20 hrs
2:26 hrs 2:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:46:00
40.3TSS
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

Sample Day 2

0:41:00
2057m
Foundation - 2250

Warm up: 250 yds in Zone1
Main Part: 1´750 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
73.3TSS
Long Run - 80

Warm up: 10 min in Zone1,
Main Part: 60 min in Zone2
Cool Down: 10 min 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 6

0:30:00
1463m
Threshold Intervals - 6x100 and Foundation

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

Sample Day 8

0:50:00
53.3TSS
VO2MAX short Intervals - 2x5x1min

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 2 Set 5 x ( 1 min in Zone 5c / 1 min in Zone 1), 5 min between the sets in Zone 2,
Cool Down: 10 min in Zone1

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