Plan Overview: Full Distance
• 10 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 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 sports watch to track your heart rate and pace
Do you have any questions? Then just write to me now!
www.coach-dave.dedave@coach-dave.deLet’s go!!!
Your Coach Dave
Als Personal Trainer und Coach unterstütze ich Sportler, Läufer und Triathleten, die Schmerzen oder regelmäßig Verletzung haben, langfristig schmerz- und verletzungsfrei zu trainieren. Damit du die Ziele erreichst, die dir wichtig sind und über dich hinauswächst.
"GESUND DEINE ZIELE ERREICHEN"