CD - Lvl2 Sprint Triathlon • 6 Weeks • 9 Workouts • Run-HR • Bike-HR • 9:57h

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CD - Lvl2 Sprint Triathlon • 6 Weeks • 9 Workouts • Run-HR • Bike-HR • 9:57h

Author

Coach Dave

All plans by this Coach

Length

6 Weeks

Typical Week

3 Swim, 2 Bike, 2 Run, 1 Brick, 1 Day Off

Longest Workout

1:04 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon sprint 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: Sprint Triathlon


• 6 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 heart rate (threshold heart rate – THR)
• 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 8-9 hours per week for the last 3 months
✅ can run at least 80 minutes and cycle 120 minutes
✅ can swim at least 60 minutes
✅ are healthy
✅ are ready to train 9 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: 07:40
Training Load By Week
Average Weekly Training Hours: 07:40
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

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

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

1:15:00
80.3TSS
Threshold Intervals 3x12

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 x 12 min in Zone4 and 3 min Pause in Zone2
Cool Down: 5 min in Zone2 and 10 min in Zone1

Sample Day 4

0:38:00
1783m
mixed Intervals - 5x100/5x50 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
5 x 50 yds in Zone5 and 25 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 4

1:20:00
73.3TSS
Long Run - 80

Warm up: 10 min in Zone1,
Main Part: 60 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 5

1:50:00
Brick Foundation 3x(15+25)

Warm up (Bike): 10 min in Zone1
Main Part: 3 x ( Run: 15 min in Zone2; Bike: 25 min in Zone2)
Cool Down (Bike): 10 min in Zone1

Sample Day 6

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

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