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CD - Lvl1 Full Distance • 16 Weeks • 6 Workouts • Run-Pace • Bike-HR • 7:56h-11:26h

Author

Coach Dave

All plans by this Coach

Length

16 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day hr based pace 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


• 16 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with heart rate (threshold heart rate – THR)
• start with 7 hours and 56 minutes and increases to 11 hours and 26 minutes
• volume detailed: swimming: 1:26h-1:50h / running: 2:25h-3:40h / cycling: 4:05h-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 6 hours per week for the last 3 months
✅ can run at least 80 minutes and cycle 150 minutes
✅ can swim at least 45 minutes
✅ are healthy
✅ are ready to train 6 times a week
✅ have a sports watch to track your heart rate and pace


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
1:31 hrs 1:20 hrs
4:25 hrs 4:30 hrs
2:44 hrs 2:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:31 hrs 1:20 hrs
4:25 hrs 4:30 hrs
2:44 hrs 2:45 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:05:00
83TSS
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

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

1:25:00
91.7TSS
mixed Intervals 2x10 + 2x5x30

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 2 x 10 min in Zone4 and 5 min in Zone2 / 2 x 5 x 30 sec in Zone5 and 30 sec in Zone2; 5 min in Zone2 between the sets
Cool Down: 10 min in Zone2 and 10 min in Zone1

Sample Day 5

1:20:00
87.9TSS
Foundation Intervals - 80

Warm up: 10 min in Zone1
Main Part: 3 x (15 min Zone 2 / 5 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 6

0:37:00
1783m
mixed Intervals - 5x100/10x25 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
5 x 100 yds in Zone4 and 20 sec Recover
200 yds in Zone1
10 x 25 yds in Sprint and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 6

2:40:00
153.3TSS
Foundation 160

Warm up: 10 min in Zone1
Main Part: 140 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

1:07:30
91.4TSS
VO2MAX long Intervals - 5x5

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