CD - Lvl2 Half Distance • 20 Weeks • 9 Workouts • Run-HR • Bike-HR • 7:56h-11:52h

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CD - Lvl2 Half Distance • 20 Weeks • 9 Workouts • Run-HR • Bike-HR • 7:56h-11:52h

Author

Coach Dave

All plans by this Coach

Length

20 Weeks

Typical Week

3 Swim, 3 Run, 1 Day Off, 3 Bike

Longest Workout

1:15 hrs swim
3:20 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate advanced multi day hr based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.


Plan Overview: Half Distance


• 20 weeks
• 9 workouts per week (3 swim / 3 run / 3 bike)
• 1 rest day per week
• run with heart rate (threshold heart rate – THR)
• bike with heart rate (threshold heart rate – THR)
• start with 7 hours and 56 minutes and increases to 11 hours and 52 minutes
• volume detailed: swimming: 1:32h-2:21h / running: 2:35h-3:55h / cycling: 3:49h-5:36h
• 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 6 hours per week for the last 3 months
✅ can run at least 70 minutes and cycle 100 minutes
✅ can swim at least 35 minutes
✅ are healthy
✅ are ready to train 9 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:05
Training Load By Week
Average Weekly Training Hours: 09:05
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:45:00
40TSS
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 2

0:45:00
41.7TSS
Foundation 45

Warm up: 10 min in Zone1
Main Part: 35 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 3

1:12:30
85.8TSS
VO2MAX short Intervals 3x5x60

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 3 x 5 x 60 sec in Zone5 and 30 sec in Zone2; 5 min in Zone2 between the sets
Cool Down: 10 min in Zone2 and 10 min in Zone1

Sample Day 4

0:27:00
1143m
50er Intervals - 10 x 50

Warm up: 350 yds in Zone1
Main Part: 10 x 50 yds in Zone5 and 30 sec Recover
Cool Down: 350 yds in Zone1

Sample Day 4

0:40:00
32TSS
Foundation Intervals - 40

Warm up: 10 min in Zone1
Main Part: 2 x (8 min Zone 2 / 2 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 5

1:10:00
63.3TSS
Long Run - 70

Warm up: 10 min in Zone1,
Main Part: 50 min in Zone2
Cool Down: 10 min in Zone1

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