Browse More Plans

CD - Lvl1 Full Distance • 18 Weeks • 6 Workouts • Run-Pace • Bike-HR • 7:24h-11:26h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

18 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day hr based pace 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


• 18 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 24 minutes and increases to 11 hours and 26 minutes
• volume detailed: swimming: 1:29h-1:50h / running: 2:20h-3:40h / cycling: 3:35h-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 5 hours per week for the last 3 months
✅ can run at least 80 minutes and cycle 120 minutes
✅ can swim at least 55 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
1:30 hrs 1:20 hrs
2:41 hrs 2:45 hrs
4:15 hrs 4:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:30 hrs 1:20 hrs
2:41 hrs 2:45 hrs
4:15 hrs 4:30 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:00:00
78.8TSS
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

Sample Day 2

1:00:00
2652m
Foundation Intervals - 8x300

Warm up: 250 yds in Zone1
Main Part: 8 x 300 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

1:10:00
88.3TSS
VO2MAX long Intervals 2x5x2.5

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 2x 5 x 2,5 min in Zone5 and 1,5 min in Zone2, 5 min in Zone2
Cool Down: 5 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

0:29:00
1326m
mixed Intervals- 5x100/10x25

Warm up: 250 yds in Zone1
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 Zone1

Sample Day 6

2:25:00
130TSS
Foundation Intervals 5x20

Warm up: 10 min in Zone1
Main Part: 5 x 20 min in Zone2 with 5 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 8

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

$79.95 - Buy Now