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CD - Lvl2 Full Distance • 12 Weeks • 9 Workouts • Run-Pace • Bike-HR • 12:21h-14:42h
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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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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Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plan Overview: Full Distance
• 12 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 12 hours and 21 minutes and increases to 14 hours and 42 minutes
• volume detailed: swimming: 2:00h-2:29h / running: 3:52h-4:35h / cycling: 6:29h-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 10 hours per week for the last 3 months
✅ can run at least 100 minutes and cycle 180 minutes
✅ can swim at least 55 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
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Swim
x3
|
2:08 hrs | 1:20 hrs |
Bike
x3
|
6:03 hrs | 5:00 hrs |
Run
x3
|
3:40 hrs | 2:45 hrs |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
2:08 hrs | 1:20 hrs | |
|
6:03 hrs | 5:00 hrs | |
|
3:40 hrs | 2:45 hrs | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS