18-week Iron-distance--Intermediate

Author

Karen Buxton

All plans by this Coach

Length

18 Weeks

Typical Week

4 Bike, 3 Run, 3 Swim, 1 Day Off

Longest Workout

1:15 hrs swim
6:30 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman intermediate hr based

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:00
Training Load By Week
Average Weekly Training Hours: 12:00
Average Weekly Breakdown

Karen Buxton

Coachbuxton.com

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 karen@coachbuxton.com

Back to Plan Details

Sample Day 1

1:15:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2

0:45:00
1000 TT for T-pace

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.
Total—1900

Sample Day 2

0:30:00
Heart rate zone 1-2, check form.

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Sample Day 3

1:30:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 4

1:00:00
200s at T-pace + 5”

WU: Start slow and gradually build pace/effort.
4 x 200 done as 100 swim, 100 kick
10 x 50 done as 25 drill (your limiter), 25 swim
MS: 8 x 200 (10”) at T-pace + 5 sec
CD: 100 eas pully. Stretch out your stroke
Total 0100

Sample Day 4

0:45:00
Heart rate zone 1-2, check form.

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Sample Day 6

1:00:00
Heart rate zone 1-2, check form.

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

18-week Iron-distance--Intermediate

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