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CD - Lvl1 Full Distance • 10 Weeks • 6 Workouts • Run-HR • Bike-Power • 9:58h-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

10 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


• 10 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
• start with 9 hours and 58 minutes and increases to 11 hours and 26 minutes
• volume detailed: swimming: 1:44h-1:50h / running: 3:08h-3:40h / cycling: 5:06h-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 8-9 hours per week for the last 3 months
✅ can run at least 100 minutes and cycle 210 minutes
✅ can swim at least 70 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
1:31 hrs 1:20 hrs
4:26 hrs 4:30 hrs
2:45 hrs 2:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:31 hrs 1:20 hrs
4:26 hrs 4:30 hrs
2:45 hrs 2:45 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:18:00
87.3TSS
VO2MAX long Intervals - 4x8

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 4 x (8 min in Zone 4-5 / 4 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 2

1:20:00
3475m
Foundation Intervals - 11x300

Warm up: 250 yds in Zone1
Main Part: 11 x 300 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

1:26:00
97.5TSS
Threshold Intervals 4x10

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 10 min in Zone4 and 4 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 5

1:50:00
103.3TSS
Long Run - 110

Warm up: 10 min in Zone1,
Main Part: 90 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 6

0:24:00
1189m
Threshold Intervals - 4x200

Warm up: 250 yds in Zone1
Main Part:
4 x 200 yds in Zone4 and 20 sec Recover
Cool Down: 250 yds in Zone1

Sample Day 6

3:40:00
144.3TSS
Foundation Intervals 5x35

Warm up: 10 min in Zone1
Main Part: 5 x 35 min in Zone2 and 5 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 8

1:15:00
93.3TSS
VO2MAX long Intervals - 6x5 - 10k

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, x (5 min in Zone 4-5 / 2,5 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

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