12 week Intermediate and AG Crosstriathlon/Xterra RPE

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12 week Intermediate and AG Crosstriathlon/Xterra RPE


Peter Naegeli

All plans by this Coach


12 Weeks

Typical Week

2 Swim, 1 Day Off, 2 Run, 1 Bike, 1 Other, 1 MTB

Longest Workout

1:00 hrs swim
0:55 hrs run

Plan Specs

triathlon olympic beginner intermediate masters multi day

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This 12 week training plan should help an intermediate triathlete improve the results from last season ..and is quite easy to handle as it is based on RPE. A real plus for those who do not want to check their Watts or HR all the time.
Athletes should be able to commit to 10-14 hours per week of training, ideally you should have a good level of fitness at the start of the training plan. it is prefrable that feel comfortable during solo and group open water swims.
The intensity of the training in this plan is executed using the RPE (Rate of
Perceived Exertion) scale, but if you prefer bike and run in pace, HR or power, let me know once you have downloaded the plan. The RPE scale is detailed in the appendix in the first workout...
enjoy the sessions.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:38
Training Load By Week
Average Weekly Training Hours: 00:38
Average Weekly Breakdown

peter naegeli


I offer individual triathlon and swimming coaching programs and work with you closely and intensively to achieve your goals. Online coaching is also possible. I am located in Switzerland near Neuchatel and have training groups in Biel
Coaching is based on your feedback, defined by RPE, HR or Power. up to you.
Get in touch with me to learn more. English, German and French speaking.

Sample Day 1


200m warm up – FS RPE 4

Main Set
4 x 200m Drill (25m fist/25m FS
200m FS @RPE 7
100m Kicking, Fins optional (on your front with
kickboard) Rest 15 sec every length
200m FS @RPE 7
4 x 200m Drill (25m 1-arm FS/25m 1-arm FS/50m FS)
400m FS @RPE 7
200m FS @RPE 8
100m warm down, any stroke @RPE 4

Sample Day 3


Run RPE 6-7 trying
to maintain steady
pace; note
pace/speed and
heart rate if

Sample Day 5

Negative Split TrailRun

Starting easy, try and run each km a few seconds faster than the previous.
The middle of this run should match your aerobic HR/effort

Sample Day 6

CSS Test

200m Warm up @RPE 4+
Main Set – CSS TEST

400m FS Timed Best Paced Effort
Rest 60 sec
100m FS @RPE 5
200m FS Timed Best Paced Effort
400m FS + Pull buoy

Sample Day 7

Just ride...

Sample Day 8


400m Warm up @RPE 4+
1 x 250m FS + Pull buoy @RPE 6
2 x 150m FS @RPE 7
4 x 100m FS @RPE 8
2 x 150m FS @RPE 7
1 x 250m FS + Pull buoy @RPE 6
Main Set
5 x 200m FS + Paddles + Pull buoy @RPE 7 (CSS)
4 x 100m FS @RPE 8 (CSS)
Cool Down 100m @RPE 4

Sample Day 10


400m @RPE 4-5Main Set
1 x 1200m
2 x 800m
4 x 400m
400m @RPE 4-5

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