18-week Iron-distance--Intermediate

Average Weekly Training Hours 11:58
Training Load By Week
Average Weekly Training Hours 11:58
Training Load By Week
Sample Day 1
1:15:00

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
0:30:00

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 2
0:45:00

WU: 100 swim, 100 drill, 100 swim, 100 drill.
MS: Pyramid intervals: Choose a moderate pace for the 400 interval. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than the pace for the 400. Recoveries are seconds in parentheses.
100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100.
CD:200 easy pull.
Total: 2200

Sample Day 3
1:30:00

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

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

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
0:30:00

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

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