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CD - Lvl1 Sprint Triathlon • 20 Weeks • 6 Workouts • Run-HR • Bike-HR • 4:46h-7:30h

Author

Coach Dave

All plans by this Coach
No Ratings

Length

20 Weeks

Plan Specs

triathlon sprint beginner intermediate advanced multi day hr based

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Plan Description


Plan Overview: Sprint Triathlon


• 20 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with heart rate (threshold heart rate – THR)
• bike with heart rate (threshold heart rate – THR)
• start with 4 hours and 46 minutes and increases to 7 hours and 30 minutes
• volume detailed: swimming: 1:05h-1:42h / running: 1:20h-2:38h / cycling: 2:21h-3:15h
• 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 3 hours per week for the last 3 months
✅ can run at least 40 minutes and cycle 70 minutes
✅ can swim at least 35 minutes
✅ are healthy
✅ are ready to train 6 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:21 hrs 1:06 hrs
2:25 hrs 2:00 hrs
1:47 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:21 hrs 1:06 hrs
2:25 hrs 2:00 hrs
1:47 hrs 1:30 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:35:00
33.3TSS
VO2MAX short Intervals - 10x30

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 10 x 30 sec in Zone 5c / 30 sec in Zone 1,
Cool Down: 10 min in Zone1

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 3

1:00:00
66.7TSS
VO2MAX short Intervals 2x5x60

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 2 x 5 x 60 sec in Zone5 and 30 sec in Zone2; 5 min in Zone2 between the sets
Cool Down: 10 min in Zone2 and 10 min in Zone1

Sample Day 5

0:45:00
38.3TSS
Foundation - 45

Warm Up: 10 min in Zone1
Main Part: 25 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 6

0:29:00
1326m
mixed Intervals - 5x100/5x50

Warm up:
250 yds in Zone1
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 6

1:21:00
79.3TSS
Threshold Intervals 3x5 and Foundation

Warm up: 10 min in Zone1 and 10 min in Zone2
Main Part: 3 x 5 min in Zone4 and 2 min in Zone2; 30 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

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

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