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CD - Lvl2 Full Distance • 6 Weeks • 9 Workouts • Run-HR • Bike-Power • 14:42

Author

Coach Dave

All plans by this Coach

Length

6 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced multi day power based hr based

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Plan Description


Plan Overview: Full Distance


• 6 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
• 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 12 hours per week for the last 3 months
✅ can run at least 120 minutes and cycle 240 minutes
✅ can swim at least 60 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
5:26 hrs 5:00 hrs
2:03 hrs 1:12 hrs
3:23 hrs 2:30 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
5:26 hrs 5:00 hrs
2:03 hrs 1:12 hrs
3:23 hrs 2:30 hrs
—— ——
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:25:00
95TSS
Threshold Intervals - 2x25

Warm up: 10 min in Zone1
Main Part: 2 x 25 min in Zone4 / 5 min in Zone2
Cool Down: 5 min in Zone2, 10 min Zone1

Sample Day 2

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 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

1:18:00
77.6TSS
Force Endurance Intervals 4x8

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 8 min in Zone3-4 and 4 min in Zone2 (low cadence 60-65)
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

1:06:00
3200m
Foundation Intervals - 3x1000

Warm up: 250 yds in Zone1
Main Part: 3 x 1000 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 4

2:15:00
127.5TSS
Progressive Run Step 2 - 135

Progressive Run
45 min in Zone1
45 min in lower Zone2
45 min in upper Zone2

Sample Day 5

0:42:00
2012m
Threshold Intervals - 12x100 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
12 x 100 yds in Zone4 and 20 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

$29.95 - Buy Now