CD - Lvl1 Sprint Triathlon • 4 Weeks • 6 Workouts • Run-Pace • Bike-Power • 6:47h

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CD - Lvl1 Sprint Triathlon • 4 Weeks • 6 Workouts • Run-Pace • Bike-Power • 6:47h

Author

Coach Dave

All plans by this Coach

Length

4 Weeks

Typical Week

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

Longest Workout

0:59 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon sprint beginner intermediate advanced multi day power based pace 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


• 4 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with power
• 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 5 hours per week for the last 3 months
✅ can run at least 90 minutes and cycle 120 minutes
✅ can swim at least 50 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:00
Training Load By Week
Average Weekly Training Hours: 05:00
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:30:00
107.1TSS
Long Run - 90

Warm up: 10 min in Zone1,
Main Part: 70 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 2

0:59:00
2743m
Foundation Intervals - 5x500

Warm up: 250 yds in Zone1
Main Part: 5 x 500 yds in Zone2 and 1 min Recover
Cool Down: 250 yds in Zone1

Sample Day 3

2:00:00
74.9TSS
Foundation 120

Warm up: 30 min in Zone1
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 5

1:39:59
Brick Threshold 4x(7+13)

Warm up (Bike): 10 min in Zone1
Main Part: 4 x ( Run: 5 min in Zone4 and 2 min in Zone2; Bike: 10 min in Zone4 and 3 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

Sample Day 8

1:30:00
107.1TSS
Long Run - 90

Warm up: 10 min in Zone1,
Main Part: 70 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 9

0:50:00
2515m
Foundation - 2750

Warm up: 250 yds in Zone1
Main Part: 2250 yds in Zone2
Cool Down: 250 yds in Zone1

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