Plan Overview: Half Distance
• 18 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 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 and pace
Do you have any questions? Then just write to me now!
www.coach-dave.dedave@coach-dave.deLet’s go!!!
Your Coach Dave
Als Personal Trainer und Coach unterstütze ich Sportler, Läufer und Triathleten, die Schmerzen oder regelmäßig Verletzung haben, langfristig schmerz- und verletzungsfrei zu trainieren. Damit du die Ziele erreichst, die dir wichtig sind und über dich hinauswächst.
"GESUND DEINE ZIELE ERREICHEN"