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CD - Lvl2 Olympic Triathlon • 14 Weeks • 9 Workouts • Run-Pace • Bike-HR • 8:42h-10:45h

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Coach Dave

All plans by this Coach
No Ratings

Length

14 Weeks

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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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: Olympic Triathlon


• 14 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)
• start with 8 hours and 42 minutes and increases to 10 hours and 45 minutes
• volume detailed: swimming: 1:52h-2:21h / running: 2:49h-3:27h / cycling: 4:01h-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 6-7 hours per week for the last 3 months
✅ can run at least 70 minutes and cycle 100 minutes
✅ can swim at least 45 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
2:00 hrs 1:15 hrs
3:33 hrs 2:30 hrs
2:33 hrs 1:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:00 hrs 1:15 hrs
3:33 hrs 2:30 hrs
2:33 hrs 1:50 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:54:00
68.7TSS
VO2MAX long Intervals - 4x4

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

Sample Day 2

0:49:00
2286m
Foundation Intervals - 4x500

Warm up: 250 yds in Zone1
Main Part: 4 x 500 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 2

0:50:00
46.7TSS
Foundation 50

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

Sample Day 3

1:15:00
98.3TSS
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

0:27:00
1143m
50er Intervals - 10 x 50

Warm up: 350 yds in Zone1
Main Part: 10 x 50 yds in Zone5 and 30 sec Recover
Cool Down: 350 yds in Zone1

Sample Day 4

0:45:00
45.2TSS
Foundation - 45

Warm Up: 10 min in Zone1
Main Part: 25 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 5

1:10:00
81TSS
Long Run - 70

Warm up: 10 min in Zone1,
Main Part: 50 min in Zone2
Cool Down: 10 min in Zone1

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