18-week Iron-distance--Intermediate

Average Weekly Training Hours 12:00
Training Load By Week
Average Weekly Training Hours 12:00
Training Load By Week
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).

Karen Buxton
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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