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Triathlon B2B North Carolina Half Iron Distance--Intermediate


Karen Buxton

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12 Weeks

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Plan Description

This 12-week plan is for the intermediate triathlete who has competed in at least one half iron distance triathlon and is looking to improve on their performance. Before starting this plan you are capable of swimming 3 times per week at 45 to 60 minutes per session, able to cycle comfortably for at least 2 hours and should be able to run for at least 60 minutes. You should be able to workout 45 to 90 minutes per day during the week and 2 to 4.5 hours per day on the weekends.

This plan will challenge you in your training so that you can reach a new level while participating in the B2B NC half. The plan follows a 2 to 3 week build of training hours followed by a reduced volume rest week. The first week begins with 8 hours and 30 minutes of training and peaks with week nine at 11 hours. Reduced volume weeks are at 6 to 7 hours. You are scheduled to swim 3 days per week, with the longest session building to 60 minutes. The weekend long ride starts at 2 hours and builds to 3.5 hours by week six. The long runs start at 60 minutes and builds to 2 hours. Each week will have one or two scheduled days off. These are very important in the schedule as they allow you to rest and repair, keeping you healthy and in good spirits.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:21 hrs 1:00 hrs
Run x3
2:07 hrs 2:00 hrs
Bike x3
3:37 hrs 3:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:21 hrs 1:00 hrs
2:07 hrs 2:00 hrs
3:37 hrs 3:30 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

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

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