CD - Lvl1 Sprint Triathlon • 12 Weeks • 6 Workouts • Run-HR • Bike-HR • 5:57h-7:30h

Browse Training Plan Store

Back to Plan Details

CD - Lvl1 Sprint Triathlon • 12 Weeks • 6 Workouts • Run-HR • Bike-HR • 5:57h-7:30h

Author

Coach Dave

All plans by this Coach

Length

12 Weeks

Typical Week

2 Swim, 2 Bike, 2 Day Off, 2 Run

Longest Workout

1:06 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon sprint beginner intermediate advanced multi day hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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
• 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 5 hours and 57 minutes and increases to 7 hours and 30 minutes
• volume detailed: swimming: 1:27h-1:42h / running: 1:50h-2:38h / cycling: 2:40h-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 4 hours per week for the last 3 months
✅ can run at least 60 minutes and cycle 90 minutes
✅ can swim at least 40 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:02
Training Load By Week
Average Weekly Training Hours: 06:02
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 3

1:00:00
73.3TSS
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 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

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

Sample Day 6

1:40:00
93.3TSS
Foundation 100

Warm up: 10 min in Zone1
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

1:05:00
73.3TSS
VO2MAX short Intervals - 3x5x1min

Warm up: 10 min in Zone1 / 5 min Zone 2
Main Part: 3 Set 5 x ( 1 min in Zone 5c / 1 min in Zone 1), 5 min between the sets in Zone 2,
Cool Down: 10 min in Zone1

$59.95 - Buy Now