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CD - Lvl2 Full Distance • 8 Weeks • 9 Workouts • Run-HR • Bike-Power • 13:44h-14:42h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day power based hr based

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Plan Description


Plan Overview: Full Distance


• 8 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 13 hours and 44 minutes and increases to 14 hours and 42 minutes
• volume detailed: swimming: 2:18h-2:29h / running: 4:10h-4:35h / cycling: 7:16h-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 12 hours per week for the last 3 months
✅ can run at least 120 minutes and cycle 240 minutes
✅ can swim at least 70 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
2:08 hrs 1:15 hrs
3:36 hrs 2:45 hrs
5:55 hrs 5:00 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
2:08 hrs 1:15 hrs
3:36 hrs 2:45 hrs
5:55 hrs 5:00 hrs
—— ——
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:10:00
76.7TSS
Threshold Intervals - 2x20

Warm up: 10 min in Zone1
Main Part: 2 x 20 min in Zone4 / 2,5 min in Zone2
Cool Down: 5 min in Zone2, 10 min Zone1

Sample Day 2

0:21:00
1029m
25er Intervalls - 5x 25 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2;
Main Part:
5 x 25 yds Sprint and 10 sec Recover
Cool Down:
250 yds in Zone2 and 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

1:26:00
89.2TSS
Force Endurance Intervals 4x10

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 10 min in Zone3-4 and 4 min in Zone2 (low cadence 60-65)
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

2:00:00
105TSS
Foundation Intervals - 120

Warm up: 10 min in Zone1
Main Part: 5 x (15 min Zone 2 / 3 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 4

1:15:00
3658m
Foundation Intervals - 2x1750

Warm up: 250 yds in Zone1
Main Part: 2 x 1750 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 5

0:42:00
2103m
Threshold Intervals - 6x300

Warm up:
250 yds in Zone1
Main Part:
6 x 300 yds in Zone4 and 30 sec Recover
Cool Down:
250 yds in Zone1

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