CD - Lvl2 Full Distance • 4 Weeks • 9 Workouts • Run-Pace • Bike-Power

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CD - Lvl2 Full Distance • 4 Weeks • 9 Workouts • Run-Pace • Bike-Power

Author

Coach Dave

All plans by this Coach

Length

4 Weeks

Typical Week

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

Longest Workout

1:12 hrs swim
5:00 hrs bike
2:45 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced multi day power based pace 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


• 4 weeks
• 9 workouts per week (3 swim / 3 run / 3 bike)
• 1 rest day per week
• run with pace
• bike with power
• 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 150 minutes and cycle 270 minutes
✅ can swim at least 60 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 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:19
Training Load By Week
Average Weekly Training Hours: 10:19
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:49:00
61.9TSS
Threshold Intervals - 2x10

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

Sample Day 2

0:36:00
1829m
Threshold 500 and Foundation 1000

Warm up: 250 yds in Zone1
Main Part:
500 yds in Zone4 and 1000 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 2

0:51:00
48.8TSS
Threshold Intervals 3x5

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 x 5 min in Zone4 and 2 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 3

1:34:00
100.7TSS
Force Endurance Intervals 4x12

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 12 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

2:45:00
193.4TSS
Progressive Run Step 2 - 165

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

Sample Day 4

1:12:00
3658m
Foundation - 4000

Warm up: 250 yds in Zone1
Main Part: 3500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 5

0:38:00
1829m
Threshold Intervals - 10x100 and Foundation

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

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