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

Author

Coach Dave

All plans by this Coach

Length

8 Weeks

Plan Specs

triathlon sprint beginner intermediate advanced multi day hr based pace based

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Plan Description


Plan Overview: Sprint Triathlon


• 8 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 8 hours and 57 minutes and increases to 9 hours and 57 minutes
• volume detailed: swimming: 2:13-2:21h / running: 2:16h-2:57h / cycling: 3:08h-4:15h / brick: 1:20-1:50h
• 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 7-8 hours per week for the last 3 months
✅ can run at least 70 minutes and cycle 90 minutes
✅ can swim at least 55 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
1:57 hrs 1:15 hrs
2:47 hrs 2:00 hrs
2:11 hrs 1:30 hrs
1:06 hrs 1:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:57 hrs 1:15 hrs
2:47 hrs 2:00 hrs
2:11 hrs 1:30 hrs
1:06 hrs 1:50 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:06:00
88.9TSS
VO2MAX long Intervals - 8x3

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 8 x (3 min in Zone 5 / 1,5 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 2

1:15:00
3658m
Foundation Intervals - 2x1750

Warm up: 250 yds in Zone1
Main Part: 2 x 1750 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

1:12:00
76TSS
Threshold Intervals 4x8

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 4 x 8 min in Zone4 and 2,5 min in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

0:30:00
1463m
Threshold Intervals - 6x100 and Foundation

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

Sample Day 4

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 5

1:20:00
Brick Foundation 3x(10+20)

Warm up (Bike): 10 min in Zone1
Main Part: 3 x ( Run: 10 min in Zone2; Bike: 20 min in Zone2)
Cool Down (Bike): 10 min in Zone1

Sample Day 6

1:56:00
104TSS
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

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