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CD - Lvl2 Half Distance • 8 Weeks • 9 Workouts • Run-HR • Bike-Power • 10:59h-11:52h

Author

Coach Dave

All plans by this Coach

Length

8 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


• 8 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 power
• start with 10 hours and 59 minutes and increases to 11 hours and 52 minutes
• volume detailed: swimming: 2:13h-2:21h / running: 3:38h-3:55h / cycling: 5:08h-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 9 hours per week for the last 3 months
✅ can run at least 100 minutes and cycle 150 minutes
✅ can swim at least 60 minutes
✅ are healthy
✅ are ready to train 9 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
2:02 hrs 1:15 hrs
3:13 hrs 2:00 hrs
4:23 hrs 3:20 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
2:02 hrs 1:15 hrs
3:13 hrs 2:00 hrs
4:23 hrs 3:20 hrs
—— ——
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:18:00
87.3TSS
VO2MAX long Intervals - 4x8

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 4 x (8 min in Zone 4-5 / 4 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 2

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 2

1:30:00
71.5TSS
Foundation 60 with Threshold 10

Warm up: 10 min in Zone1
Main Part: 60 min in Zone2 and 10 min in Zone4
Cool Down: 10 min in Zone1

Sample Day 3

1:18:00
77.6TSS
Force Endurance Intervals 4x8

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 8 min in Zone3-4 and 4 min in Zone2 (low cadence 60-65)
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

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 4

1:40:00
93.3TSS
Long Run - 100

Warm up: 10 min in Zone1,
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 5

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

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