CD - Lvl2 Sprint Triathlon • 24 Weeks • 9 Workouts • Run-HR • Bike-Power • 5:33h-9:57h

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CD - Lvl2 Sprint Triathlon • 24 Weeks • 9 Workouts • Run-HR • Bike-Power • 5:33h-9:57h

Author

Coach Dave

All plans by this Coach

Length

24 Weeks

Typical Week

3 Swim, 3 Bike, 3 Run, 1 Day Off

Longest Workout

1:15 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon sprint beginner intermediate advanced multi day power based 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: Sprint Triathlon


• 24 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
• start with 5 hours and 33 minutes and increases to 9 hours and 57 minutes
• volume detailed: swimming: 1:18h-2:21h / running: 1:45h-2:57h / cycling: 2:30h-4:15h
• 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 4-5 hours per week for the last 3 months
✅ can run at least 40 minutes and cycle 60 minutes
✅ can swim at least 35 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:22
Training Load By Week
Average Weekly Training Hours: 07:22
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:35:00
28.3TSS
Foundation - 35

Warm Up: 10 min in Zone1
Main Part: 15 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 2

0:27:00
1143m
Test

Warm up: 200 yds in Zone1
Main Part:
400 yds as fast as you can
5min recover
200 yds as fast as you can
250 yds in Zone2
Cool down: 200 yds in Zone1

Sample Day 2

0:30:00
18.8TSS
Foundation 30

Warm up: 10 min in Zone1
Main Part: 20 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 3

1:00:00
78.5TSS
VO2MAX long Intervals 4x5

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 5 min in Zone5 and 2,5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

0:32:00
1600m
Foundation - 1750

Warm up: 250 yds in Zone1
Main Part: 1250 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 4

0:30:00
20TSS
Recovery Run - 30

30 min in Zone 1

Sample Day 5

0:40:00
33.3TSS
Foundation - 40

Warm Up: 10 min in Zone1
Main Part: 20 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

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