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CD - Lvl2 Full Distance • 20 Weeks • 9 Workouts • Run-HR • Bike-Power • 9:49h-14:42h

Author

Coach Dave

All plans by this Coach

Length

20 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day power based hr based

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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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Plan Description


Plan Overview: Full Distance


• 20 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 power
• start with 9 hours and 49 minutes and increases to 14 hours and 42 minutes
• volume detailed: swimming: 1:45h-2:29h / running: 3:02h-4:35h / cycling: 5:02h-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 7-8 hours per week for the last 3 months
✅ can run at least 70 minutes and cycle 120 minutes
✅ can swim at least 40 minutes
✅ are healthy
✅ are ready to train 9 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
2:02 hrs 1:20 hrs
5:44 hrs 5:00 hrs
3:27 hrs 2:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:02 hrs 1:20 hrs
5:44 hrs 5:00 hrs
3:27 hrs 2:45 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:57:00
53TSS
Hill Reps 5x4

Warm-up: 10 min in Zone1
Main Part: 5 x 4 min uphill in Zone4 with 3 min break in Zone1 (downhill)
Cooldown: 10 min in Zone1 with 3 Strides

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

1:50:00
65TSS
Foundation Intervals 4x15

Warm up: 15 min in Zone1
Main Part: 4 x 15 min in Zone2 and 5 min in Zone1
Cool Down: 15 min in Zone1

Sample Day 3

1:12:30
90.6TSS
VO2MAX short Intervals 3x5x60

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 3 x 5 x 60 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

0:27:00
1143m
50er Intervals - 10 x 50

Warm up: 350 yds in Zone1
Main Part: 10 x 50 yds in Zone5 and 30 sec Recover
Cool Down: 350 yds in Zone1

Sample Day 4

0:55:00
50TSS
Progressive Run Step 1 - 55

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

Sample Day 5

1:10:00
63.3TSS
Long Run - 70

Warm up: 10 min in Zone1,
Main Part: 50 min in Zone2
Cool Down: 10 min in Zone1

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