Browse More Plans

CD - Lvl1 Full Distance • 4 Weeks • 6 Workouts • Run-HR • Bike-Power • 11:13h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day power based hr based

Refund Policy

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.

Still have questions about this plan?

Plan Description


Plan Overview: Full Distance


• 4 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
• 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 9-10 hours per week for the last 3 months
✅ can run at least 150 minutes and cycle 240 minutes
✅ can swim at least 7 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 1:12 hrs
3:52 hrs 4:30 hrs
2:22 hrs 2:45 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
1:25 hrs 1:12 hrs
3:52 hrs 4:30 hrs
2:22 hrs 2:45 hrs
—— ——
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

2:45:00
155.8TSS
Progressive Run Step 2 - 165

Progressive Run
55 min in Zone1
55 min in lower Zone2
55 min in upper Zone2

Sample Day 2

1:12:00
3658m
Foundation - 4000

Warm up: 250 yds in Zone1
Main Part: 3500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 3

1:18:00
77.6TSS
Force Endurance Intervals 4x8

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 8 min in Zone3-4 and 4 min in Zone2 (low cadence 60-65)
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 5

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

4:30:00
173.3TSS
Foundation Intervals 8x25

Warm up: 15 min in Zone1
Main Part: 8 x 25 min in Zone2 and 5 min in Zone1
Cool Down: 15 min in Zone1

Sample Day 6

0:50:00
43.3TSS
Foundation - 50

Warm Up: 10 min in Zone1
Main Part: 30 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 8

2:00:00
113.3TSS
Progressive Run Step 2 - 120

Progressive Run
40 min in Zone1
40 min in lower Zone2
40 min in upper Zone2

$19.95 - Buy Now