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CD - Lvl2 Sprint Triathlon • 16 Weeks • 9 Workouts • Run-Pace • Bike-HR • 7:13h-9:57h

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach Dave

All plans by this Coach
No Ratings

Length

16 Weeks

Refund Policy

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description


Plan Overview: Sprint Triathlon


• 16 weeks
• 9 workouts per week (3 swim / 3 run / 3 bike)
• 1 rest day per week
• run with pace
• bike with heart rate (threshold heart rate – THR)
• start with 7 hours and 13 minutes and increases to 9 hours and 57 minutes
• volume detailed: swimming: 1:37h-2:21h / running: 2:15h-2:57h / cycling: 3:21h-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 5-6 hours per week for the last 3 months
✅ can run at least 50 minutes and cycle 80 minutes
✅ can swim at least 35 minutes
✅ are healthy
✅ are ready to train 9 times a week
✅ have a sports watch to track your heart rate and 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
1:56 hrs 1:15 hrs
3:09 hrs 2:00 hrs
2:18 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:56 hrs 1:15 hrs
3:09 hrs 2:00 hrs
2:18 hrs 1:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:40:00
44.1TSS
Hill Reps 3x3

Warm-up: 10 min in Zone1
Main Part: 3 x 3 min uphill in Zone4 with 3 min break in Zone1 (downhill)
Cooldown: 10 min in Zone1 with 3 Strides

Sample Day 2

0:36:00
1829m
Foundation - 2000

Warm up: 250 yds in Zone1
Main Part: 1500 yds in Zone2
Cool Down: 250 yds in Zone1

Sample Day 2

1:00:00
53.3TSS
Foundation 60

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

Sample Day 3

1:00:00
63.3TSS
mixed Intervals 3x4 + 3x(4x30/30)

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 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 4

0:37:00
1783m
mixed Intervals - 5x100/10x25 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
5 x 100 yds in Zone4 and 20 sec Recover
200 yds in Zone1
10 x 25 yds in Sprint and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 4

0:40:00
40.7TSS
Foundation Intervals - 40

Warm up: 10 min in Zone1
Main Part: 2 x (8 min Zone 2 / 2 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 5

0:55:00
56.6TSS
Foundation - 55

Warm Up: 10 min in Zone1
Main Part: 35 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

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