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CD - Lvl1 Sprint Triathlon • 14 Weeks • 6 Workouts • Run-Pace • Bike-HR • 5:52h-7:30h

Author

Coach Dave

All plans by this Coach

Length

14 Weeks

Plan Specs

triathlon sprint beginner intermediate advanced multi day hr based pace based

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Plan Description


Plan Overview: Sprint Triathlon


• 14 weeks
• 6 workouts per week (2 swim / 2 run / 2 bike)
• 2 rest days per week
• run with pace
• bike with heart rate (threshold heart rate – THR)
• start with 5 hours and 52 minutes and increases to 7 hours and 30 minutes
• volume detailed: swimming: 1:25h-1:42h / running: 1:46h-2:38h / cycling: 2:41h-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 and 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
1:25 hrs 1:06 hrs
2:24 hrs 2:00 hrs
—— ——
1:50 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:25 hrs 1:06 hrs
2:24 hrs 2:00 hrs
—— ——
1:50 hrs 1:30 hrs

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

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

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
63.3TSS
mixed Intervals 3x4 + 3x(4x30/30)

Warm up: 10 min in Zone1 and 5 min in Zone2
Main Part: 3 x ( 4 min in Zone4 and 1 min in Zone2 + 4 x 30 sec in Zone5 and 30 sec in Zone1 ); 4 min in Zone2 between the sets
Cool Down:10 min in Zone1

Sample Day 5

1:00:00
68TSS
Long Run - 60

Warm up: 10 min in Zone1,
Main Part: 40 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 6

0:36:00
1737m
Threshold Intervals - 9x100 and Foundation

Warm up:
250 yds in Zone1 and 250 yds in Zone2
Main Part:
9 x 100 yds in Zone4 and 20 sec Recover
Cool Down:
250 yds in Zone2 and 250 yds in Zone1

Sample Day 6

1:40:56
95.5TSS
Foundation 100 with Sprints

Warm up: 10 min in Zone1
Main Part: 80 min in Zone2 (every 10 min - 7 seconds long sprint
Cool Down: 10 min in Zone1

Sample Day 8

1:00:00
78.8TSS
VO2MAX long Intervals - 4x5

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 4 x (5 min in Zone 5 / 2,5 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

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