CD - Lvl2 Half Distance • 12 Weeks • 9 Workouts • Run-Pace • Bike-HR • 9:50h-11:52h

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CD - Lvl2 Half Distance • 12 Weeks • 9 Workouts • Run-Pace • Bike-HR • 9:50h-11:52h

Author

Coach Dave

All plans by this Coach

Length

12 Weeks

Typical Week

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

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 pace 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


• 12 weeks
• 9 workouts per week (3 swim / 3 run / 3 bike)
• 1 rest day per week
• run with pace
• bike with heart rate (threshold heart rate – THR)
• start with 9 hours and 50 minutes and increases to 11 hours and 52 minutes
• volume detailed: swimming: 1:54h-2:21h / running: 3:16h-3:55h / cycling: 4:40h-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 8 hours per week for the last 3 months
✅ can run at least 90 minutes and cycle 120 minutes
✅ can swim at least 45 minutes
✅ are healthy
✅ are ready to train 9 times a week
✅ have a sports watch to track your heart rate and pace


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: 09:41
Training Load By Week
Average Weekly Training Hours: 09:41
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:06:00
88.9TSS
VO2MAX long Intervals - 8x3

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 8 x (3 min in Zone 5 / 1,5 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 2

0:49:00
2286m
Foundation Intervals - 4x500

Warm up: 250 yds in Zone1
Main Part: 4 x 500 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 2

1:20:00
70TSS
Foundation Intervals 5x10

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

Sample Day 3

1:00:00
73.3TSS
VO2MAX long Intervals 4x5

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 5 min in Zone5 and 2,5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

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

Sample Day 4

0:40:00
40.7TSS
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

1:30:00
107.1TSS
Long Run - 90

Warm up: 10 min in Zone1,
Main Part: 70 min in Zone2
Cool Down: 10 min in Zone1

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