CD - Lvl1 Full Distance • 12 Weeks • 6 Workouts • Run-HR • Bike-Power • 9:14h-11:26h

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CD - Lvl1 Full Distance • 12 Weeks • 6 Workouts • Run-HR • Bike-Power • 9:14h-11:26h

Author

Coach Dave

All plans by this Coach

Length

12 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 power based hr based

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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


• 12 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 9 hours and 14 minutes and increases to 11 hours and 26 minutes
• volume detailed: swimming: 1:33h-1:50h / running: 2:52h-3:40h / cycling: 4:49h-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 7-8 hours per week for the last 3 months
✅ can run at least 90 minutes and cycle 180 minutes
✅ can swim at least 55 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:54
Training Load By Week
Average Weekly Training Hours: 08:54
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:12:00
98TSS
VO2MAX long Intervals - 7x4

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 7 x (4 min in Zone 5 / 2 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 2

0:55:00
2743m
Foundation - 3000

Warm up: 250 yds in Zone1
Main Part: 2500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 3

1:29:00
126.3TSS
VO2MAX long Intervals 3x3x4

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 x 3 x 4 min in Zone5 and 2 min in Zone2, 5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 5

1:40:00
93.3TSS
Long Run - 100

Warm up: 10 min in Zone1,
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 6

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

Sample Day 6

3:20:00
128.9TSS
Foundation Intervals 6x25

Warm up: 10 min in Zone1
Main Part: 6 x 25 min in Zone2 and 5 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 8

1:18:00
87.3TSS
VO2MAX long Intervals - 4x8

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 4 x (8 min in Zone 4-5 / 4 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

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