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CD - Lvl2 Full Distance • 22 Weeks • 9 Workouts • Run-Pace • Bike-HR • 9:09h-14:42h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

22 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day hr based pace based

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Plan Description


Plan Overview: Full Distance


• 22 weeks
• 9 workouts per week (3 swim / 3 run / 3 bike)
• 1 rest day per week
• run with pace
• bike with heart rate (threshold heart rate – THR)
• start with 9 hours and 9 minutes and increases to 14 hours and 42 minutes
• volume detailed: swimming: 1:31h-2:29h / running: 2:55h-4:35h / cycling: 4:42h-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 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 sports watch to track your heart rate and pace


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
1:59 hrs 1:20 hrs
3:21 hrs 2:45 hrs
5:34 hrs 5:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:59 hrs 1:20 hrs
3:21 hrs 2:45 hrs
5:34 hrs 5:00 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:50:00
60.6TSS
VO2MAX short Intervals - 2x5x1min

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 2 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

0:41:00
2057m
Foundation - 2250

Warm up: 250 yds in Zone1
Main Part: 1´750 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 2

1:30:00
86.7TSS
Foundation 60 with Threshold 10

Warm up: 10 min in Zone1
Main Part: 60 min in Zone2 and 10 min in Zone4
Cool Down: 10 min in Zone1

Sample Day 3

1:12:30
85.8TSS
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
1372m
Threshold 500

Warm up: 250 yds in Zone1
Main Part:
500 yds in Zone4 and 500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 4

0:55:00
56.6TSS
Foundation - 55

Warm Up: 10 min in Zone1
Main Part: 35 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 5

1:10:00
81TSS
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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