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CD - Lvl2 Olympic Triathlon • 6 Weeks • 9 Workouts • Run-HR • Bike-Power • 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

6 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


• 6 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
• 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 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
1:57 hrs 1:04 hrs
3:06 hrs 2:30 hrs
2:20 hrs 1:50 hrs
0:58 hrs 1:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:57 hrs 1:04 hrs
3:06 hrs 2:30 hrs
2:20 hrs 1:50 hrs
0:58 hrs 1:50 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:10:00
76.7TSS
Threshold Intervals - 2x20

Warm up: 10 min in Zone1
Main Part: 2 x 20 min in Zone4 / 2,5 min in Zone2
Cool Down: 5 min in Zone2, 10 min 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 3

1:15:00
85.7TSS
Threshold Intervals 3x12

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 x 12 min in Zone4 and 3 min Pause in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

0:38:00
1783m
mixed Intervals - 5x100/5x50 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
5 x 50 yds in Zone5 and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 4

1:40:00
93.3TSS
Long Run - 100

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

Sample Day 5

1:50:00
Brick Foundation 3x(15+25)

Warm up (Bike): 10 min in Zone1
Main Part: 3 x ( Run: 15 min in Zone2; Bike: 25 min in Zone2)
Cool Down (Bike): 10 min in Zone1

Sample Day 6

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

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