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CD - Lvl2 Half Distance • 4 Weeks • 9 Workouts • Run-HR • Bike-Power

Author

Coach Dave

All plans by this Coach

Length

4 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


• 4 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
• 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 110 minutes and cycle 180 minutes
✅ can swim at least 70 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
1:52 hrs 1:06 hrs
3:57 hrs 3:20 hrs
3:00 hrs 2:00 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
1:52 hrs 1:06 hrs
3:57 hrs 3:20 hrs
3:00 hrs 2:00 hrs
—— ——
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

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

Sample Day 2

0:36:00
1829m
Threshold 500 and Foundation 1000

Warm up: 250 yds in Zone1
Main Part:
500 yds in Zone4 and 1000 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 2

0:44:00
38.6TSS
Threshold Intervals 2x5

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

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 4

1:50:00
103.3TSS
Long Run - 110

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

$19.95 - Buy Now