CD - Lvl2 Sprint Triathlon • 12 Weeks • 9 Workouts • Run-HR • Bike-Power • 8:05h-9:57h

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CD - Lvl2 Sprint Triathlon • 12 Weeks • 9 Workouts • Run-HR • Bike-Power • 8:05h-9:57h

Author

Coach Dave

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 2 Bike, 2 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


• 12 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 8 hours and 5 minutes and increases to 9 hours and 57 minutes
• volume detailed: swimming: 1:54-2:21h / running: 2:30h-2:57h / cycling: 3:41h-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 6-7 hours per week for the last 3 months
✅ can run at least 60 minutes and cycle 90 minutes
✅ can swim at least 45 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: 08:08
Training Load By Week
Average Weekly Training Hours: 08:08
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

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

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 2

1:20:00
49TSS
Foundation Intervals 5x10

Warm up: 10 min in Zone1
Main Part: 5 x 10 min in Zone2 and 2 min in Zone1
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

0:38:00
1829m
Threshold Intervals - 10x100 and Foundation

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

Sample Day 4

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

Sample Day 5

1:00:00
53.3TSS
Long Run - 60

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

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