12-weeks Triathlon Blue Ridge - Advanced
Karen BuxtonAll plans by this Coach
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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 firstname.lastname@example.org if you have any questions.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:27 hrs||2:00 hrs|
|2:11 hrs||1:00 hrs|
|4:12 hrs||4:00 hrs|
|0:52 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:27 hrs||2:00 hrs|
||2:11 hrs||1:00 hrs|
||4:12 hrs||4:00 hrs|
||0:52 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor