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CD - Lvl2 Full Distance • 10 Weeks • 9 Workouts • Run-Pace • Bike-HR • 13:30h-14:42h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day hr based pace based

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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 pace
• 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 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:08 hrs 1:20 hrs
5:53 hrs 5:00 hrs
3:36 hrs 2:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:08 hrs 1:20 hrs
5:53 hrs 5:00 hrs
3:36 hrs 2:45 hrs
—— ——

Training Load By Week


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

1:51:03
105.8TSS
Foundation 110 mit Sprints

Warm up: 10 min in Zone1
Main Part: 90 min in Zone2 (every 10 min - 7 seconds long sprint
Cool Down: 10 min in Zone1

Sample Day 2

1:20:00
3475m
Foundation Intervals - 11x300

Warm up: 250 yds in Zone1
Main Part: 11 x 300 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

1:26:00
92.7TSS
Threshold Intervals 4x10

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 10 min in Zone4 and 4 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

0:41:00
1920m
mixed Intervals - 6x100/6x50 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
6 x 100 yds in Zone4 and 20 sec Recover
200 yds in Zone1
6 x 50 yds in Zone5 and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 4

1:10:00
73.8TSS
Foundation - 70

Warm Up: 10 min in Zone1
Main Part: 50 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 5

1:50:00
133.5TSS
Long Run - 110

Warm up: 10 min in Zone1,
Main Part: 90 min in Zone2
Cool Down: 10 min in Zone1

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