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CD - Lvl2 Olympic Triathlon • 10 Weeks • 9 Workouts • Run-Pace • Bike-HR • 9:54h-10:45h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

triathlon olympic beginner intermediate advanced multi day hr based pace based

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Plan Description


Plan Overview: Olympic Triathlon


• 10 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 9 hours and 54 minutes and increases to 10 hours and 45 minutes
• volume detailed: swimming: 2:09h-2:21h / running: 3:13h-3:27h / cycling: 4:33h-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 8 hours per week for the last 3 months
✅ can run at least 90 minutes and cycle 120 minutes
✅ can swim at least 55 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
2:01 hrs 1:06 hrs
3:31 hrs 2:30 hrs
2:31 hrs 1:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:01 hrs 1:06 hrs
3:31 hrs 2:30 hrs
2:31 hrs 1:50 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:07:30
91.4TSS
VO2MAX long Intervals - 5x5

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

Sample Day 2

1:04:00
3018m
Foundation Intervals - 4x700

Warm up: 250 yds in Zone1
Main Part: 4 x 700 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 2

2:00:00
106.7TSS
Foundation 120

Warm up: 30 min in Zone1
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 3

1:13:00
79.7TSS
mixed Intervals 4x4 + 4x(4x30/30)

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

Sample Day 4

0:41:00
1920m
mixed Intervals - 6x100/6x50 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
6 x 100 yds in Zone4 and 20 sec Recover
200 yds in Zone1
6 x 50 yds in Zone5 and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 4

0:35:00
33.8TSS
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 5

1:30:00
107.1TSS
Long Run - 90

Warm up: 10 min in Zone1,
Main Part: 70 min in Zone2
Cool Down: 10 min in Zone1

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