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CD - Lvl2 Full Distance • 24 Weeks • 9 Workouts • Run-HR • Bike-Power • 8:46h-14:42h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

24 Weeks

Plan Specs

triathlon 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: Full Distance


• 24 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 8 hours and 46 minutes and increases to 14 hours and 42 minutes
• volume detailed: swimming: 1:28h-2:29h / running: 2:45h-4:35h / cycling: 4:33h-7:38h
• 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 60 minutes and cycle 110 minutes
✅ can swim at least 30 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
1:57 hrs 1:20 hrs
5:30 hrs 5:00 hrs
3:19 hrs 2:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:57 hrs 1:20 hrs
5:30 hrs 5:00 hrs
3:19 hrs 2:45 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:50:00
53.3TSS
VO2MAX short Intervals - 2x10x30

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 2 Set 10 x (30 sec in Zone 5c / 30 sec in Zone 1), 5 min between the sets in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 2

0:32:00
1600m
Foundation - 1750

Warm up: 250 yds in Zone1
Main Part: 1250 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 2

1:30:00
58.7TSS
Foundation 90

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

Sample Day 3

1:13:00
82.3TSS
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 Zone2 ); 4 min in Zone2 between the sets
Cool Down: 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

0:55:00
50TSS
Progressive Run Step 1 - 55

Progressive Run
20 min in Zone1
25 min in lower Zone2
10 min in upper Zone2

Sample Day 5

1:00:00
53.3TSS
Long Run - 60

Warm up: 10 min in Zone1,
Main Part: 40 min in Zone2
Cool Down: 10 min in Zone1

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