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12-weeks Triathlon Blue Ridge - Advanced

Author

Karen Buxton

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Length

12 Weeks

Plan Description

This 12-week plan is for the advanced triathlete who has completed several half iron distance events and who has established a solid base prior to starting this plan. You should be capable of swimming at least 3 times per week at 45 to 60 minutes per session, able to cycle several times per week with your long session at 3.0-3.5 hours and able to run several times per week with your long session at 90-minutes.

The workouts are prescribed using heart rate zones. You can find a RPE (Rate of Perceived Exertion) Chart and corresponding zones here: http://www.coachbuxton.com/Rating_of_PE.pdf
If you are interested in setting your own zones, take a look at this article on Trainingpeaks: https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/
There is a swim time trial (TT) scheduled during week one and this effort will allow you to set your 100 (yard/meter) pace (T-pace) for future workouts.

This plan includes strength sessions each week. However, if you are currently involved in a strength training program, you can continue that program. You may need to adjust the weight, number of sets & repetitions and total weekly sessions to prevent the strength routines from negatively affecting the other sessions.

Enjoy the training and good luck with your event. Please contact me at karen@coachbuxton.com if you have any questions.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:27 hrs 2:00 hrs
Swim x3
2:11 hrs 1:00 hrs
Bike x3
4:12 hrs 4:00 hrs
Strength x2
0:52 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:27 hrs 2:00 hrs
Swim
2:11 hrs 1:00 hrs
Bike
4:12 hrs 4:00 hrs
Strength
0:52 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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