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CD - Lvl1 Half Distance • 6 Weeks • 6 Workouts • Run-HR • Bike-Power • 9:03h-9:26h

Author

Coach Dave

All plans by this Coach

Length

6 Weeks

Plan Specs

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

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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.

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Plan Description


Plan Overview: Half Distance


• 6 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 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 100 minutes and cycle 150 minutes
✅ can swim at least 65 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 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
1:23 hrs 1:15 hrs
3:17 hrs 3:20 hrs
2:24 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:23 hrs 1:15 hrs
3:17 hrs 3:20 hrs
2:24 hrs 2:00 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:15:00
93.3TSS
VO2MAX long Intervals - 6x5 - 10k

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

Sample Day 2

1:15:00
3658m
Foundation Intervals - 2x1750

Warm up: 250 yds in Zone1
Main Part: 2 x 1750 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

1:15:00
85.7TSS
Threshold Intervals 3x12

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 x 12 min in Zone4 and 3 min Pause in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 5

1:50:00
103.7TSS
Progressive Run Step 2 - 110

Progressive Run
37 min in Zone1
37 min in lower Zone2
36 min in upper Zone2

Sample Day 6

3:00:00
112.2TSS
Foundation Intervals 4x30

Warm up: 10 min in Zone1
Main Part: 4 x 30 min in Zone2 and 10 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 6

0:28:00
1372m
Threshold Intervals - 5x200

Warm up: 250 yds in Zone1
Main Part:
5 x 200 yds in Zone4 and 20 sec Recover
Cool Down: 250 yds in Zone1

Sample Day 8

1:00:00
63.3TSS
Threshold Intervals - 2x15

Warm up: 10 min in Zone1
Main Part: 2 x 15 min in Zone4 / 2,5 min in Zone2
Cool Down: 5 min in Zone2, 10 min Zone1

$29.95 - Buy Now