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CD - Lvl2 Full Distance • 20 Weeks • 9 Workouts • Run-Power • Bike-HR • 9:49h-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.
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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
• 20 weeks
• 9 workouts per week (3 swim / 3 run / 3 bike)
• 1 rest day per week
• run with power
• bike with heart rate (threshold heart rate – THR)
• start with 9 hours and 49 minutes and increases to 14 hours and 42 minutes
• volume detailed: swimming: 1:45h-2:29h / running: 3:02h-4:35h / cycling: 5:02h-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 7-8 hours per week for the last 3 months
✅ can run at least 70 minutes and cycle 120 minutes
✅ can swim at least 40 minutes
✅ are healthy
✅ are ready to train 9 times a week
✅ have a power meter to measure the watts while running
✅ 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
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Swim
x3
|
2:02 hrs | 1:20 hrs |
Run
x3
|
3:27 hrs | 2:45 hrs |
Bike
x3
|
5:44 hrs | 5:00 hrs |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
2:02 hrs | 1:20 hrs | |
|
3:27 hrs | 2:45 hrs | |
|
5:44 hrs | 5:00 hrs | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS