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CD - Lvl1 Full Distance • 22 Weeks • 6 Workouts • Run-HR • Bike-HR • 6:41h-11:26h

Author

Coach Dave

All plans by this Coach

Length

22 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day 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


• 22 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 heart rate (threshold heart rate – THR)
• start with 6 hours and 41 minutes and increases to 11 hours and 26 minutes
• volume detailed: swimming: 1:04h-1:50h / running: 2:07h-3:40h / cycling: 3:30h-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 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
1:26 hrs 1:20 hrs
4:07 hrs 4:30 hrs
2:35 hrs 2:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:26 hrs 1:20 hrs
4:07 hrs 4:30 hrs
2:35 hrs 2:45 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

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

Sample Day 2

0:41:00
2057m
Foundation - 2250

Warm up: 250 yds in Zone1
Main Part: 1´750 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 3

1:30:00
103.3TSS
VO2MAX short Intervals 3x5x60 and Foundation

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 3 x 5 x 60 sec in Zone5 and 30 sec in Zone2; 5 min in Zone2 between the sets
Cool Down: 27,5 min in Zone2 and 10 min in Zone1

Sample Day 5

1:10:00
63.3TSS
Long Run - 70

Warm up: 10 min in Zone1,
Main Part: 50 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 6

0:23:00
1097m
Threshold Intervals - 7x100

Warm up:
250 yds in Zone1
Main Part:
7 x 100 yds in Zone4 and 20 sec Recover
Cool Down:
250 yds in Zone1

Sample Day 6

2:00:00
106.7TSS
Foundation Intervals 4x20

Warm up: 10 min in Zone1
Main Part: 4 x 20 min in Zone2 with 5 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 8

1:05:00
73.3TSS
VO2MAX short Intervals - 3x5x1min

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 3 Set 5 x ( 1 min in Zone 5c / 1 min in Zone 1), 5 min between the sets in Zone 2,
Cool Down: 10 min in Zone1

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