CD - Lvl1 Olympic Triathlon • 10 Weeks • 6 Workouts • Run-HR • Bike-HR • 7:19h-08:22h

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CD - Lvl1 Olympic Triathlon • 10 Weeks • 6 Workouts • Run-HR • Bike-HR • 7:19h-08:22h

Author

Coach Dave

All plans by this Coach

Length

10 Weeks

Typical Week

2 Swim, 2 Bike, 2 Run, 2 Day Off

Longest Workout

1:06 hrs swim
2:30 hrs bike
1:50 hrs run

Plan Specs

triathlon olympic beginner intermediate advanced multi day hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


Plan Overview: Olympic Triathlon


• 10 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 7 hours and 19 minutes and increases to 8 hours and 22 minutes
• volume detailed: swimming: 1:28h-1:44h / running: 2:38h-3:05h / cycling: 3:13h-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 5-6 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 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:41
Training Load By Week
Average Weekly Training Hours: 06:41
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:07:30
90TSS
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 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 5

1:30:00
83.3TSS
Long Run - 90

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

Sample Day 6

0:24:00
1189m
Threshold Intervals - 4x200

Warm up: 250 yds in Zone1
Main Part:
4 x 200 yds in Zone4 and 20 sec Recover
Cool Down: 250 yds in Zone1

Sample Day 6

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 8

1:12:00
98TSS
VO2MAX long Intervals - 7x4

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 7 x (4 min in Zone 5 / 2 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

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