CD - Lvl2 Olympic Triathlon • 18 Weeks • 9 Workouts • Run-HR • Bike-Power • 7:29h-10:45h

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CD - Lvl2 Olympic Triathlon • 18 Weeks • 9 Workouts • Run-HR • Bike-Power • 7:29h-10:45h

Author

Coach Dave

All plans by this Coach

Length

18 Weeks

Typical Week

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

Longest Workout

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

Plan Specs

triathlon olympic beginner intermediate advanced multi day power based 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


• 18 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 29 minutes and increases to 10 hours and 45 minutes
• volume detailed: swimming: 1:38h-2:21h / running: 2:25h-3:27h / cycling: 3:26h-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 5-6 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:28
Training Load By Week
Average Weekly Training Hours: 08:28
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:50:00
53.3TSS
VO2MAX short Intervals - 2x10x30

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 2 Set 10 x (30 sec in Zone 5c / 30 sec in Zone 1), 5 min between the sets in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 2

0:41:00
2057m
Foundation - 2250

Warm up: 250 yds in Zone1
Main Part: 1´750 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 2

0:50:00
28.7TSS
Foundation Intervals 3x8

Warm up: 10 min in Zone1
Main Part: 3 x 8 min in Zone2 and 2 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 3

1:15:00
105.9TSS
VO2MAX long Intervals 2x3x5

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 2 x 3 x 5 min in Zone5 and 2,5 min in Zone2, 5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

0:35:00
28.3TSS
Foundation - 35

Warm Up: 10 min in Zone1
Main Part: 15 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 4

0:27:00
1143m
Test

Warm up: 200 yds in Zone1
Main Part:
400 yds as fast as you can
5min recover
200 yds as fast as you can
250 yds in Zone2
Cool down: 200 yds in Zone1

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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