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12-weeks Triathlon Blue Ridge - Advanced


Karen Buxton

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12 Weeks

Plan Specs

triathlon half ironman advanced hr based

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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.


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
—— ——
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

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

Sample Day 1

Work uphills, zones 1-3.

Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.

Sample Day 1

core exercises

Back and abs

Sample Day 2

1000 TT

WU: Start slow and gradually build pace/effort.
100 swim, 100 kick, 100 swim, 100 kick.
MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”
CD: At and easy pace/effort swim 500.

Sample Day 2

Strength Maintenance

1. Step-up
2. Seated Row
3. Front and side planks (hold each for 30 to 75 seconds)
4. Walking lunge
5. Straight arm lat pull
6. Squat
Sets: 2-3 (complete all sets of each exercise before moving to the next)
Reps: 6-12 (12 on the first 2 sets--lighter wt., last set 6-12--heavier wt.)
#1, 4 & 6 are body weight and Reps. range from 10-25
Rest Interval: 1-2 minutes

Sample Day 3

Sweet Spot 2 x 10 min. intervals

BT: WU: 15 min. easy @ zone 1-2
2 x 10 min. (5 min. RI) threshold @ zone 4-5
CD: Rest of the ride is in the 1-3 zones.

Sample Day 3

Heart rate in zone 1-3. Rolling course.

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Sample Day 4

Moderate effort, seated

Ride on rolling course. Most of ride time in heart rate zone 2-3. Seated on most hills.

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