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CD - Lvl1 Sprint Triathlon • 16 Weeks • 6 Workouts • Run-Pace • Bike-Power • 5:21h-7:30h

Author

Coach Dave

All plans by this Coach

Length

16 Weeks

Plan Specs

triathlon sprint beginner intermediate advanced multi day power based pace based

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Plan Description


Plan Overview: Sprint Triathlon


• 16 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with power
• start with 5 hours and 21 minutes and increases to 7 hours and 30 minutes
• volume detailed: swimming: 1:13h-1:42h / running: 1:35h-2:38h / cycling: 2:34h-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 3-4 hours per week for the last 3 months
✅ can run at least 50 minutes and cycle 90 minutes
✅ can swim at least 35 minutes
✅ are healthy
✅ are ready to train 6 times a week
✅ have a power meter or indoor trainer to measure the watts while cycling
✅ have a sports watch to track your 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
1:24 hrs 1:06 hrs
2:26 hrs 2:00 hrs
1:49 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:24 hrs 1:06 hrs
2:26 hrs 2:00 hrs
1:49 hrs 1:30 hrs
—— ——

Training Load By Week


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 3

1:12:30
90.6TSS
VO2MAX short Intervals 3x5x60

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

0:55:00
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

Sample Day 6

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 6

1:21:00
70.5TSS
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

0:46:00
51.9TSS
Hill Reps 4x3

Warm-up: 10 min in Zone1
Main Part: 4 x 3 min uphill in Zone4 with 3 min break in Zone1 (downhill)
Cooldown: 10 min in Zone1 with 3 Strides

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