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CD - Lvl2 Olympic Triathlon • 16 Weeks • 9 Workouts • Run-HR • Bike-Power • 7:51h-10:45h

Author

Coach Dave

All plans by this Coach

Length

16 Weeks

Plan Specs

triathlon olympic beginner intermediate advanced multi day power based hr based

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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Plan Description


Plan Overview: Olympic Triathlon


• 16 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
• start with 7 hours and 51 minutes and increases to 10 hours and 45 minutes
• volume detailed: swimming: 1:37h-2:21h / running: 2:33h-3:27h / cycling: 3:41h-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 6 hours per week for the last 3 months
✅ can run at least 60 minutes and cycle 90 minutes
✅ can swim at least 35 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
1:58 hrs 1:15 hrs
3:36 hrs 2:30 hrs
2:34 hrs 1:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:58 hrs 1:15 hrs
3:36 hrs 2:30 hrs
2:34 hrs 1:50 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:48:00
55.3TSS
VO2MAX long Intervals - 4x3

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 4 x (3 min in Zone 5 / 1,5 min in Zone 1), 5 min in Zone 2,
Cool down: 10 min in Zone1

Sample Day 2

0:36:00
1829m
Foundation - 2000

Warm up: 250 yds in Zone1
Main Part: 1500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 2

1:20:00
49TSS
Foundation Intervals 5x10

Warm up: 10 min in Zone1
Main Part: 5 x 10 min in Zone2 and 2 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 3

1:00:00
65.1TSS
mixed Intervals 3x4 + 3x(4x30/30)

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 x ( 4 min in Zone4 and 1 min in Zone2 + 4 x 30 sec in Zone5 and 30 sec in Zone2 ); 4 min in Zone2 between the sets
Cool Down:10 min in Zone1

Sample Day 4

0:37:00
1783m
mixed Intervals - 5x100/10x25 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
5 x 100 yds in Zone4 and 20 sec Recover
200 yds in Zone1
10 x 25 yds in Sprint and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 4

0:45:00
41.7TSS
Progressive Run Step 1 - 45

Progressive Run
15 min in Zone1
20 min in lower Zone2
10 min in upper Zone2

Sample Day 5

1:00:00
53.3TSS
Long Run - 60

Warm up: 10 min in Zone1,
Main Part: 40 min in Zone2
Cool Down: 10 min in Zone1

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