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CD - Lvl2 Full Distance • 18 Weeks • 9 Workouts • Run-HR • Bike-Power • 10:41h-14:42h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

18 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day power based hr based

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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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Plan Description


Plan Overview: Full Distance


• 18 weeks
• 9 workouts per week (3 swim / 3 run / 3 bike)
• 1 rest day per week
• run with heart rate (threshold heart rate – THR)
• bike with power
• start with 10 hours and 41 minutes and increases to 14 hours and 42 minutes
• volume detailed: swimming: 1:56h-2:29h / running: 3:15h-4:35h / cycling: 5:30h-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 9 hours per week for the last 3 months
✅ can run at least 70 minutes and cycle 120 minutes
✅ can swim at least 55 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 heart rate


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
2:03 hrs 1:20 hrs
5:46 hrs 5:00 hrs
3:28 hrs 2:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:03 hrs 1:20 hrs
5:46 hrs 5:00 hrs
3:28 hrs 2:45 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:05:00
73.3TSS
VO2MAX short Intervals - 3x5x1min

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 3 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

1:00:00
2652m
Foundation Intervals - 8x300

Warm up: 250 yds in Zone1
Main Part: 8 x 300 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 2

1:50:00
97TSS
Threshold 20 and Foundation 60

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 20 min in Zone4 and 60 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 3

1:15:00
105.9TSS
VO2MAX long Intervals 2x3x5

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

Sample Day 4

0:27:00
1143m
Test

Warm up: 200 yds in Zone1
Main Part:
400 yds as fast as you can
5min recover
200 yds as fast as you can
250 yds in Zone2
Cool down: 200 yds in Zone1

Sample Day 4

0:50:00
41.3TSS
Foundation Intervals - 50

Warm up: 10 min in Zone1
Main Part: 2 x (10 min Zone 2 / 3 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 5

1:20:00
73.3TSS
Long Run - 80

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

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