Summary

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