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CD - Lvl1 Olympic Triathlon • 18 Weeks • 6 Workouts • Run-Pace • Bike-Power • 5:37h-08:22h

Author

Coach Dave

All plans by this Coach

Length

18 Weeks

Plan Specs

triathlon olympic beginner intermediate advanced multi day power based pace based

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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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Plan Description


Plan Overview: Olympic Triathlon


• 18 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with power
• start with 5 hours and 37 minutes and increases to 8 hours and 22 minutes
• volume detailed: swimming: 1:11h-1:44h / running: 1:50h-3:05h / cycling: 2:36h-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 4 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 power meter or indoor trainer to measure the watts while cycling
✅ have a sports watch to track your 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
1:22 hrs 1:15 hrs
2:49 hrs 2:30 hrs
—— ——
2:06 hrs 1:50 hrs
Workouts Per Week Weekly Average Longest Workout
1:22 hrs 1:15 hrs
2:49 hrs 2:30 hrs
—— ——
2:06 hrs 1:50 hrs

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:50:00
58.2TSS
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 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 5

1:00:00
68TSS
Long Run - 60

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

Sample Day 6

0:30:00
1463m
Threshold Intervals - 6x100 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
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 6

1:21:00
70.5TSS
Threshold Intervals 3x5 and Foundation

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 3 x 5 min in Zone4 and 2 min in Zone2; 30 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

0:50:00
60.6TSS
VO2MAX short Intervals - 2x5x1min

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

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