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CD - Lvl1 Full Distance • 24 Weeks • 6 Workouts • Run-HR • Bike-Power • 6:22h-11:26h

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
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with heart rate (threshold heart rate – THR)
• bike with power
• start with 6 hours and 22 minutes and increases to 11 hours and 26 minutes
• volume detailed: swimming: 1:06h-1:50h / running: 2:00h-3:40h / cycling: 3:16h-5:56h
• 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 4 hours per week for the last 3 months
✅ can run at least 60 minutes and cycle 110 minutes
✅ can swim at least 35 minutes
✅ are healthy
✅ are ready to train 6 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
1:25 hrs 1:20 hrs
4:03 hrs 4:30 hrs
2:32 hrs 2:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:25 hrs 1:20 hrs
4:03 hrs 4:30 hrs
2:32 hrs 2:45 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:00:00
76.7TSS
VO2MAX long Intervals - 4x5

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 4 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

0:39:00
1829m
Foundation Intervals- 3x500

Warm up: 250 yds in Zone1
Main Part: 3 x 500 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

1:25:00
83.2TSS
mixed Intervals 3x4 + 3x(4x30/30) and Foundation

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 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: 25 min in Zone2 and 10 min in Zone1

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

Sample Day 6

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 6

1:51:03
79.4TSS
Foundation 110 mit Sprints

Warm up: 10 min in Zone1
Main Part: 90 min in Zone2 (every 10 min - 7 seconds long sprint
Cool Down: 10 min in Zone1

Sample Day 8

0:57:00
71.3TSS
VO2MAX long Intervals - 6x3

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 6 x (3 min in Zone 5 / 1,5 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

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