Triathlon Base 12 weeks (4.0 to 6.0hrs./wk.)

Average Weekly Training Hours 04:35
Training Load By Week
Average Weekly Training Hours 04:35
Training Load By Week

Sample Day 2
0:20:00

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
0:20:00

WU: 4 x 50 done as 25 swim, 25 drill..
MS: On each interval of the first set, count strokes on every other 25 while. focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses.
2 x 100 (30”) at aerobic effort.
3 x 50 kick (15”) moderate effort--fins okay.
CD: 100 easy pull and 100 easy swim.
Total: 700

Sample Day 3
0:10:00

Back and abs

Sample Day 3
0:45:00

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
0:20:00

WU: All easy.
50 swim, 50 drill., 50 pull, 50 swim.
MS:
2 x 100 mod (10”).
1 min rest.
2 x 100 mod (10”).
CD: 4 x 50 easy (15")
Total: 800

Sample Day 5
0:20:00

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 6
0:45:00

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.

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