Browse More Plans

CD - Lvl1 Olympic Triathlon • 14 Weeks • 6 Workouts • Run-Pace • Bike-Power • 6:40h-08:22h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

14 Weeks

Plan Specs

triathlon olympic beginner intermediate advanced multi day power based pace based

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.

Still have questions about this plan?

Plan Description


Plan Overview: Olympic Triathlon


• 14 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with power
• start with 6 hours and 40 minutes and increases to 8 hours and 22 minutes
• volume detailed: swimming: 1:25h-1:44h / running: 2:04h-3:05h / cycling: 3:11h-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 5 hours per week for the last 3 months
✅ can run at least 70 minutes and cycle 100 minutes
✅ can swim at least 40 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
1:25 hrs 1:15 hrs
2:52 hrs 2:30 hrs
2:08 hrs 1:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:25 hrs 1:15 hrs
2:52 hrs 2:30 hrs
2:08 hrs 1:50 hrs
—— ——

Training Load By Week


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 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

1:10:00
81TSS
Long Run - 70

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

Sample Day 6

0:36:00
1737m
Threshold Intervals - 9x100 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
9 x 100 yds in Zone4 and 20 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 6

1:56:00
72.9TSS
Foundation Intervals 8x10

Warm up: 10 min in Zone1
Main Part: 8 x 10 min in Zone2 and 2 min in Zone1
Cool Down: 10 min in Zone1

Sample Day 8

1:00:00
78.8TSS
VO2MAX long Intervals - 4x5

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

$69.95 - Buy Now