CD - Lvl2 Olympic Triathlon • 22 Weeks • 9 Workouts • Run-HR • Bike-HR • 6:33h-10:45h

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CD - Lvl2 Olympic Triathlon • 22 Weeks • 9 Workouts • Run-HR • Bike-HR • 6:33h-10:45h

Author

Coach Dave

All plans by this Coach

Length

22 Weeks

Typical Week

3 Swim, 2 Run, 1 Day Off, 2 Bike

Longest Workout

1:15 hrs swim
2:30 hrs bike
1:50 hrs run

Plan Specs

triathlon olympic beginner intermediate advanced multi day hr 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: Olympic Triathlon


• 22 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 6 hours and 33 minutes and increases to 10 hours and 45 minutes
• volume detailed: swimming: 1:29h-2:21h / running: 2:05h-3:27h / cycling: 2:59h-5:00h
• 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 4-5 hours per week for the last 3 months
✅ can run at least 50 minutes and cycle 80 minutes
✅ can swim at least 35 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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:08
Training Load By Week
Average Weekly Training Hours: 08:08
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:40:00
32TSS
Foundation Intervals - 40

Warm up: 10 min in Zone1
Main Part: 2 x (8 min Zone 2 / 2 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 2

0:27:00
1372m
Threshold 500

Warm up: 250 yds in Zone1
Main Part:
500 yds in Zone4 and 500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 2

0:44:00
36TSS
Foundation Intervals 2x10

Warm up: 10 min in Zone1
Main Part: 2 x 10 min in Zone2 and 2 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 3

1:00:00
66.7TSS
VO2MAX short Intervals 2x5x60

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 2 x 5 x 60 sec in Zone5 and 30 sec in Zone2; 5 min in Zone2 between the sets
Cool Down: 10 min in Zone2 and 10 min in Zone1

Sample Day 4

0:39:00
1829m
Foundation Intervals- 3x500

Warm up: 250 yds in Zone1
Main Part: 3 x 500 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 4

0:30:00
20TSS
Recovery Run - 30

30 min in Zone 1

Sample Day 5

0:55:00
48.3TSS
Foundation - 55

Warm Up: 10 min in Zone1
Main Part: 35 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

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