CD - Lvl2 Full Distance • 16 Weeks • 9 Workouts • Run-HR • Bike-HR • 11:00h-14:42h

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CD - Lvl2 Full Distance • 16 Weeks • 9 Workouts • Run-HR • Bike-HR • 11:00h-14:42h

Author

Coach Dave

All plans by this Coach

Length

16 Weeks

Typical Week

3 Swim, 3 Bike, 3 Run, 1 Day Off

Longest Workout

1:20 hrs swim
5:00 hrs bike
2:45 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced multi day 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.

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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


• 16 weeks
• 9 workouts per week (3 swim / 3 run / 3 bike)
• 1 rest day per week
• run with heart rate (threshold heart rate – THR)
• bike with heart rate (threshold heart rate – THR)
• start with 11 hours and increases to 14 hours and 42 minutes
• volume detailed: swimming: 1:49h-2:29h / running: 3:25h-4:35h / cycling: 5:46h-7:38h
• 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 80 minutes and cycle 150 minutes
✅ can swim at least 45 minutes
✅ are healthy
✅ are ready to train 9 times a week
✅ 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: 11:36
Training Load By Week
Average Weekly Training Hours: 11:36
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:05:00
73.3TSS
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

Sample Day 2

0:49:00
2286m
Foundation Intervals - 4x500

Warm up: 250 yds in Zone1
Main Part: 4 x 500 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 2

1:40:56
95.5TSS
Foundation 100 with Sprints

Warm up: 10 min in Zone1
Main Part: 80 min in Zone2 (every 10 min - 7 seconds long sprint
Cool Down: 10 min in Zone1

Sample Day 3

1:25:00
91.7TSS
mixed Intervals 2x10 + 2x5x30

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 2 x 10 min in Zone4 and 5 min in Zone2 / 2 x 5 x 30 sec in Zone5 and 30 sec in Zone2; 5 min in Zone2 between the sets
Cool Down: 10 min in Zone2 and 10 min in Zone1

Sample Day 4

0:37:00
1783m
mixed Intervals - 5x100/10x25 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
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 Zone2 and 250 yds in Zone1

Sample Day 4

1:00:00
53.3TSS
Progressive Run Step 1 - 60

Progressive Run
25 min in Zone1
25 min in lower Zone2
10 min in upper Zone2

Sample Day 5

1:20:00
73.3TSS
Foundation - 80

Warm Up: 10 min in Zone1
Main Part: 60 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

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