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CD - Lvl1 Olympic Triathlon • 20 Weeks • 6 Workouts • Run-HR • Bike-HR • 5:23h-08:22h

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

20 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


• 20 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with heart rate (threshold heart rate – THR)
• bike with heart rate (threshold heart rate – THR)
• start with 5 hours and 23 minutes and increases to 8 hours and 22 minutes
• volume detailed: swimming: 1:05h-1:44h / running: 1:35h-3:05h / cycling: 2:42h-3:46h
• 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 3 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 6 times a week
✅ 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
1:21 hrs 1:15 hrs
2:47 hrs 2:30 hrs
2:03 hrs 1:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:21 hrs 1:15 hrs
2:47 hrs 2:30 hrs
2:03 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

0:35:00
33.3TSS
VO2MAX short Intervals - 10x30

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 10 x 30 sec in Zone 5c / 30 sec in Zone 1,
Cool Down: 10 min in Zone1

Sample Day 2

0:36:00
1829m
Foundation - 2000

Warm up: 250 yds in Zone1
Main Part: 1500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 3

1:12:30
85.8TSS
VO2MAX short Intervals 3x5x60

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 3 x 5 x 60 sec in Zone5 and 30 sec in Zone2; 5 min in Zone2 between the sets
Cool Down: 10 min in Zone2 and 10 min in Zone1

Sample Day 5

1:00:00
53.3TSS
Foundation - 60

Warm Up: 10 min in Zone1
Main Part: 40 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 6

0:29:00
1326m
mixed Intervals - 5x100/5x50

Warm up:
250 yds in Zone1
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 6

1:30:00
86.7TSS
Foundation 60 with Threshold 10

Warm up: 10 min in Zone1
Main Part: 60 min in Zone2 and 10 min in Zone4
Cool Down: 10 min in Zone1

Sample Day 8

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

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