CD - Lvl2 Half Distance • 10 Weeks • 9 Workouts • Run-HR • Bike-HR • 10:40h-11:52h

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CD - Lvl2 Half Distance • 10 Weeks • 9 Workouts • Run-HR • Bike-HR • 10:40h-11:52h

Author

Coach Dave

All plans by this Coach

Length

10 Weeks

Typical Week

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

Longest Workout

1:06 hrs swim
3:20 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate advanced multi day hr based

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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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


• 10 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 10 hours and 40 minutes and increases to 11 hours and 52 minutes
• volume detailed: swimming: 2:09h-2:21h / running: 3:27h-3:55h / cycling: 5:03h-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 9 hours per week for the last 3 months
✅ can run at least 100 minutes and cycle 150 minutes
✅ can swim at least 60 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:32
Training Load By Week
Average Weekly Training Hours: 09:32
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:07:30
90TSS
VO2MAX long Intervals - 5x5

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

Sample Day 2

1:04:00
3018m
Foundation Intervals - 4x700

Warm up: 250 yds in Zone1
Main Part: 4 x 700 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 2

1:20:00
80TSS
Threshold 20 and Foundation 30

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 20 min in Zone4 and 30 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 3

1:13:00
79.7TSS
mixed Intervals 4x4 + 4x(4x30/30)

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x ( 4 min in Zone4 and 1 min in Zone2 + 4 x 30 sec in Zone5 and 30 sec in Zone1 ); 4 min in Zone2 between the sets
Cool Down: 10 min in Zone1

Sample Day 4

0:41:00
1920m
mixed Intervals - 6x100/6x50 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
6 x 100 yds in Zone4 and 20 sec Recover
200 yds in Zone1
6 x 50 yds in Zone5 and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 4

0:40:00
26.7TSS
Recovery Run - 40

40 min in Zone 1

Sample Day 5

1:40:00
93.3TSS
Long Run - 100

Warm up: 10 min in Zone1,
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

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