CD - Lvl1 Full Distance • 20 Weeks • 6 Workouts • Run-HR • Bike-HR • 6:55h-11:26h

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CD - Lvl1 Full Distance • 20 Weeks • 6 Workouts • Run-HR • Bike-HR • 6:55h-11:26h

Author

Coach Dave

All plans by this Coach

Length

20 Weeks

Typical Week

2 Swim, 2 Bike, 2 Run, 2 Day Off

Longest Workout

1:20 hrs swim
4:30 hrs bike
2:45 hrs run

Plan Specs

triathlon 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: Full Distance


• 20 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 55 minutes and increases to 11 hours and 26 minutes
• volume detailed: swimming: 1:18h-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 4-5 hours per week for the last 3 months
✅ can run at least 60 minutes and cycle 110 minutes
✅ can swim at least 40 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:20
Training Load By Week
Average Weekly Training Hours: 08:20
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:57:00
53TSS
Hill Reps 5x4

Warm-up: 10 min in Zone1
Main Part: 5 x 4 min uphill in Zone4 with 3 min break in Zone1 (downhill)
Cooldown: 10 min in Zone1 with 3 Strides

Sample Day 2

0:49:00
2286m
Foundation Intervals - 4x500

Warm up: 250 yds in Zone1
Main Part: 4 x 500 yds in Zone2 and 1 min Recover
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

0:29:00
1326m
mixed Intervals - 5x100/5x50

Warm up:
250 yds in Zone1
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 6

2:00:00
113.3TSS
Foundation 120 with VO2MAX 10x30

Warm up: 20 min in Zone1
Main Part: 10 x 30 sec in Zone5 with 30 sec break in Zone2; 70 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

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

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