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CD - Lvl2 Olympic Triathlon • 4 Weeks • 9 Workouts • Run-Pace • Bike-HR • 10:26h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

triathlon olympic beginner intermediate advanced multi day hr based pace based

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Plan Description


Plan Overview: Olympic Triathlon


• 4 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)
• 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 9 hours per week for the last 3 months
✅ can run at least 90 minutes and cycle 120 minutes
✅ can swim at least 60 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
1:52 hrs 1:06 hrs
2:06 hrs 1:50 hrs
3:00 hrs 2:30 hrs
—— ——
1:05 hrs 1:39 hrs
Workouts Per Week Weekly Average Longest Workout
1:52 hrs 1:06 hrs
2:06 hrs 1:50 hrs
3:00 hrs 2:30 hrs
—— ——
1:05 hrs 1:39 hrs

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:45:00
54.7TSS
Tempo Run - 15

Warm up: 10 min in Zone1
Main Part: 5 min in Zone 2, 15 min in Zone 4, 5 min in Zone 2
Cool Down: 10 min in Zone1

Sample Day 2

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 3

1:40:56
95.5TSS
Foundation 100 with Sprints

Warm up: 10 min in Zone1
Main Part: 80 min in Zone2 (every 10 min - 7 seconds long sprint
Cool Down: 10 min in Zone1

Sample Day 4

0:38:00
1829m
Threshold Intervals - 10x100 and Foundation

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

Sample Day 4

1:40:00
120.3TSS
Long Run - 100

Warm up: 10 min in Zone1,
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 5

1:39:59
Brick Threshold 4x(7+13)

Warm up (Bike): 10 min in Zone1
Main Part: 4 x ( Run: 5 min in Zone4 and 2 min in Zone2; Bike: 10 min in Zone4 and 3 min in Zone2)
Cool Down (Bike): 10 min in Zone1

Sample Day 6

0:36:00
1829m
Threshold 500 and Foundation 1000

Warm up: 250 yds in Zone1
Main Part:
500 yds in Zone4 and 1000 yds in Zone2
Cool Down: 250 yds in Zone1

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