CD - Lvl1 Full Distance • 6 Weeks • 6 Workouts • Run-HR • Bike-Power • 10:58h-11:26h

Browse Training Plan Store

Back to Plan Details

CD - Lvl1 Full Distance • 6 Weeks • 6 Workouts • Run-HR • Bike-Power • 10:58h-11:26h

Author

Coach Dave

All plans by this Coach

Length

6 Weeks

Typical Week

2 Swim, 2 Bike, 2 Day Off, 2 Run, 1 Brick

Longest Workout

1:12 hrs swim
4:30 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced multi day power based hr based

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.


Plan Overview: Full Distance


• 6 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 10 hours and 58 minutes and increases to 11 hours and 26 minutes
• volume detailed: swimming: 1:48h-1:50h / running: 3:25h-3:40h / cycling: 5:45h-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 9 hours per week for the last 3 months
✅ can run at least 120 minutes and cycle 240 minutes
✅ can swim at least 60 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:10
Training Load By Week
Average Weekly Training Hours: 08:10
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

2:15:00
127.5TSS
Progressive Run Step 2 - 135

Progressive Run
45 min in Zone1
45 min in lower Zone2
45 min in upper Zone2

Sample Day 2

1:06:00
3200m
Foundation Intervals - 3x1000

Warm up: 250 yds in Zone1
Main Part: 3 x 1000 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

1:15:00
105.9TSS
VO2MAX long Intervals 2x3x5

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 2 x 3 x 5 min in Zone5 and 2,5 min in Zone2, 5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 5

0:42:00
2012m
Threshold Intervals - 12x100 and Foundation

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

Sample Day 6

4:30:00
173.3TSS
Foundation Intervals 8x25

Warm up: 15 min in Zone1
Main Part: 8 x 25 min in Zone2 and 5 min in Zone1
Cool Down: 15 min in Zone1

Sample Day 6

1:10:00
63.3TSS
Foundation - 70

Warm Up: 10 min in Zone1
Main Part: 50 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 8

2:30:00
133.3TSS
Foundation Intervals - 150

Warm up: 10 min in Zone1
Main Part: 5 x (20 min Zone 2 / 6 min in Zone 1 )
Cool Down: 10 min in Zone1

$29.95 - Buy Now