CD - Lvl2 Full Distance • 12 Weeks • 9 Workouts • Run-Pace • Bike-HR • 12:21h-14:42h

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CD - Lvl2 Full Distance • 12 Weeks • 9 Workouts • Run-Pace • Bike-HR • 12:21h-14:42h

Author

Coach Dave

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

1:20 hrs swim
5:00 hrs bike
2:45 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced multi day hr based pace based

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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


• 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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:51
Training Load By Week
Average Weekly Training Hours: 11:51
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:12:00
99TSS
VO2MAX long Intervals - 7x4

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 7 x (4 min in Zone 5 / 2 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 2

1:40:00
93.3TSS
Foundation 100

Warm up: 10 min in Zone1
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 2

0:55:00
2743m
Foundation - 3000

Warm up: 250 yds in Zone1
Main Part: 2500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 3

1:29:00
118.3TSS
VO2MAX long Intervals 3x3x4

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 x 3 x 4 min in Zone5 and 2 min in Zone2, 5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

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

Sample Day 4

1:00:00
65.4TSS
Progressive Run Step 1 - 60

Progressive Run
25 min in Zone1
25 min in lower Zone2
10 min in upper Zone2

Sample Day 5

1:40:00
120.3TSS
Long Run - 100

Warm up: 10 min in Zone1,
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

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