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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Coach Dave

All plans by this Coach
No Ratings

Length

12 Weeks

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Plan Overview: Full Distance


• 12 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• 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 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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx2
1:32 hrs 1:20 hrs
Bikex2
4:33 hrs 4:30 hrs
Runx2
2:48 hrs 2:45 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
1:32 hrs 1:20 hrs
Bike
4:33 hrs 4:30 hrs
Run
2:48 hrs 2:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel