Triathlon B2B North Carolina Half Iron Distance--Intermediate
Karen BuxtonAll plans by this Coach
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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|
|2:21 hrs||1:00 hrs|
|2:07 hrs||2:00 hrs|
|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|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor