CD - Lvl2 Full Distance • 14 Weeks • 9 Workouts • Run-Pace • Bike-HR • 11:49h-14:42h

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CD - Lvl2 Full Distance • 14 Weeks • 9 Workouts • Run-Pace • Bike-HR • 11:49h-14:42h

Author

Coach Dave

All plans by this Coach

Length

14 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


• 14 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 11 hours and 49 minutes and increases to 14 hours and 42 minutes
• volume detailed: swimming: 2:02h-2:29h / running: 3:38h-4:35h / cycling: 6:10h-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 9-10 hours per week for the last 3 months
✅ can run at least 90 minutes and cycle 150 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: 11:36
Training Load By Week
Average Weekly Training Hours: 11:36
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:07:30
91.4TSS
VO2MAX long Intervals - 5x5

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

Sample Day 2

0:59:00
2743m
Foundation Intervals - 5x500

Warm up: 250 yds in Zone1
Main Part: 5 x 500 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 2

1:40:56
95.5TSS
Foundation 100 with Sprints

Warm up: 10 min in Zone1
Main Part: 80 min in Zone2 (every 10 min - 7 seconds long sprint
Cool Down: 10 min 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

1:00:00
64TSS
Foundation Intervals - 60

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

Sample Day 4

0:27:00
1143m
50er Intervals - 10 x 50

Warm up: 350 yds in Zone1
Main Part: 10 x 50 yds in Zone5 and 30 sec Recover
Cool Down: 350 yds in Zone1

Sample Day 5

1:30:00
107.1TSS
Long Run - 90

Warm up: 10 min in Zone1,
Main Part: 70 min in Zone2
Cool Down: 10 min in Zone1

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