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CD - Lvl2 Half Distance • 6 Weeks • 9 Workouts • Run-Pace • Bike-Power • 11:33h-11:45h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

triathlon half ironman beginner intermediate advanced multi day power based pace based

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Plan Description


Plan Overview: Half Distance


• 6 weeks
• 9 workouts per week (3 swim / 3 run / 3 bike)
• 1 rest day per week
• run with pace
• bike with power
• 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 110 minutes and cycle 180 minutes
✅ can swim at least 70 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 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:57 hrs 1:04 hrs
4:06 hrs 3:20 hrs
3:02 hrs 2:00 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
1:57 hrs 1:04 hrs
4:06 hrs 3:20 hrs
3:02 hrs 2:00 hrs
—— ——
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:15:00
98.4TSS
VO2MAX long Intervals - 6x5 - 10k

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

Sample Day 2

0:38:00
1783m
mixed Intervals - 5x100/5x50 and Foundation

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

Sample Day 2

1:08:00
41TSS
Foundation Intervals 4x10

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

Sample Day 3

1:15:00
85.7TSS
Threshold Intervals 3x12

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 x 12 min in Zone4 and 3 min Pause in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

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 4

1:50:00
127.4TSS
Progressive Run Step 2 - 110

Progressive Run
37 min in Zone1
37 min in lower Zone2
36 min in upper Zone2

Sample Day 5

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

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