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CD - Lvl2 Half Distance • 14 Weeks • 9 Workouts • Run-HR • Bike-Power • 9:21h-11:52h

Author

Coach Dave

All plans by this Coach

Length

14 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


• 14 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 9 hours and 21 minutes and increases to 11 hours and 52 minutes
• volume detailed: swimming: 1:52h-2:21h / running: 3:04h-3:55h / cycling: 4:25h-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 7 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 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
2:00 hrs 1:15 hrs
3:06 hrs 2:00 hrs
4:19 hrs 3:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:00 hrs 1:15 hrs
3:06 hrs 2:00 hrs
4:19 hrs 3:20 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:54:00
66TSS
VO2MAX long Intervals - 4x4

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

Sample Day 2

0:50:00
32.9TSS
Foundation 50

Warm up: 10 min in Zone1
Main Part: 40 min in Zone2
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 3

1:15:00
105.9TSS
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
50er Intervals - 10 x 50

Warm up: 350 yds in Zone1
Main Part: 10 x 50 yds in Zone5 and 30 sec Recover
Cool Down: 350 yds in Zone1

Sample Day 4

0:40:00
32TSS
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
83.3TSS
Long Run - 90

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

$69.95 - Buy Now