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CD - Lvl2 Full Distance • 10 Weeks • 9 Workouts • Run-HR • Bike-HR • 13:30h-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.

Author

Coach Dave

All plans by this Coach

Length

10 Weeks

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


• 10 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 heart rate (threshold heart rate – THR)
• start with 13 hours and 30 minutes and increases to 14 hours and 42 minutes
• volume detailed: swimming: 2:25h-2:29h / running: 4:08h-4:35h / cycling: 6:57h-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 11-12 hours per week for the last 3 months
✅ can run at least 110 minutes and cycle 210 minutes
✅ can swim at least 70 minutes
✅ are healthy
✅ are ready to train 9 times a week
✅ 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

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:08 hrs 1:20 hrs
Bike x3
5:53 hrs 5:00 hrs
Run x3
3:36 hrs 2:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
2:08 hrs 1:20 hrs
Bike
5:53 hrs 5:00 hrs
Run
3:36 hrs 2:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

David Rocktaeschel

www.Coach-Dave.de

Als Personal Trainer und Coach unterstütze ich Sportler, Läufer und Triathleten, die Schmerzen oder regelmäßig Verletzung haben, langfristig schmerz- und verletzungsfrei zu trainieren. Damit du die Ziele erreichst, die dir wichtig sind und über dich hinauswächst.

"GESUND DEINE ZIELE ERREICHEN"


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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