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12-weeks Triathlon Blue Ridge - Advanced

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12-weeks Triathlon Blue Ridge - Advanced


Karen Buxton

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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:
If you are interested in setting your own zones, take a look at this article on Trainingpeaks:
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 if you have any questions.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:27:00 02:00:00
Swim x3
02:11:00 01:00:00
Bike x3
04:12:00 04:00:00
Strength x2
00:52:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:27:00 02:00:00
02:11:00 01:00:00
04:12:00 04:00:00
00:52:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Buxton

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

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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