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CD - Lvl2 Half Distance • 18 Weeks • 9 Workouts • Run-HR • Bike-HR • 8:24h-11:52h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

18 Weeks

Plan Specs

triathlon half ironman beginner intermediate advanced multi day 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


• 18 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 8 hours and 24 minutes and increases to 11 hours and 52 minutes
• volume detailed: swimming: 1:38h-2:21h / running: 2:41h-3:55h / cycling: 4:05h-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 6-7 hours per week for the last 3 months
✅ can run at least 80 minutes and cycle 120 minutes
✅ can swim at least 40 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:56 hrs 1:15 hrs
4:14 hrs 3:20 hrs
3:00 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:56 hrs 1:15 hrs
4:14 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

0:46:00
40.3TSS
Hill Reps 4x3

Warm-up: 10 min in Zone1
Main Part: 4 x 3 min uphill in Zone4 with 3 min break in Zone1 (downhill)
Cooldown: 10 min in Zone1 with 3 Strides

Sample Day 2

0:41:00
2057m
Foundation - 2250

Warm up: 250 yds in Zone1
Main Part: 1´750 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 2

0:50:00
41.3TSS
Foundation Intervals 3x8

Warm up: 10 min in Zone1
Main Part: 3 x 8 min in Zone2 and 2 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 3

1:15:00
98.3TSS
VO2MAX long Intervals 2x3x5

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 2 x 3 x 5 min in Zone5 and 2,5 min in Zone2, 5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

0:27:00
1143m
Test

Warm up: 200 yds in Zone1
Main Part:
400 yds as fast as you can
5min recover
200 yds as fast as you can
250 yds in Zone2
Cool down: 200 yds in Zone1

Sample Day 4

0:35:00
28.3TSS
Foundation - 35

Warm Up: 10 min in Zone1
Main Part: 15 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 5

1:20:00
73.3TSS
Long Run - 80

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

$79.95 - Buy Now