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CD - Lvl1 Full Distance • 14 Weeks • 6 Workouts • Run-Pace • Bike-Power • 8:41h-11:26h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

14 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day power based pace based

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Plan Description


Plan Overview: Full Distance


• 14 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with power
• start with 8 hours and 41 minutes and increases to 11 hours and 26 minutes
• volume detailed: swimming: 1:35h-1:50h / running: 2:38h-3:40h / cycling: 4:29h-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 hours per week for the last 3 months
✅ can run at least 90 minutes and cycle 150 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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:31 hrs 1:20 hrs
4:24 hrs 4:30 hrs
2:45 hrs 2:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:31 hrs 1:20 hrs
4:24 hrs 4:30 hrs
2:45 hrs 2:45 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

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

Sample Day 2

0:59:00
2743m
Foundation Intervals - 5x500

Warm up: 250 yds in Zone1
Main Part: 5 x 500 yds in Zone2 and 1 min Recover
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

1:30:00
107.1TSS
Long Run - 90

Warm up: 10 min in Zone1,
Main Part: 70 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 6

0:36:00
1737m
Threshold Intervals - 9x100 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
9 x 100 yds in Zone4 and 20 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 6

3:00:00
112.2TSS
Foundation Intervals 4x30

Warm up: 10 min in Zone1
Main Part: 4 x 30 min in Zone2 and 10 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 8

1:12:00
99TSS
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

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