 HR Zone Refresher
Determining your HR Zones
Mike's complete bio
Training Terms & Glossary
Athlete Testimonial:
"I wanted to drop you a note to let you know how well your plan is helping with events this summer. Over Memorial Day week, I completed the Saratoga Duathlon in Saratoga, NY and I improved my time by approximately 6 minutes from last year! Bottom line - Your plans are working for me."
- George Penn, Albany, NY |
Excel in your training and reach your race goals with proven
training plans from D3 Multisport
Plans from the author of the
USAT World Championship Team Program
D3 Multisport has taken the guess work out of creating a training plan and provided the perfect alternative to a monthly coaching program. Whether your training time is limited to 4 hours a week or if you have 20 hours a week, these training plans are written with you, the goal-driven athlete, in mind.
- Training plans are a perfect tool for the self-coached athlete who wants a targeted pre-built plan.
- Customized training plans are ideal for the self-coached athlete. For a small fee, athletes can customize these plans further so that the pre-built plan fits into their schedule including vacation time, travel days and non-traditional days off.
Using the talents of Head Coach Mike Ricci, D3 has created a selection of plans for you to choose from that will help you get the results you seek. Athletes following these plans have succeeded again and again. You can too!
Each D3 Multisport Training Plan INCLUDES:
- Explanation of HR training zones
- Nutritional Tips
- Proper Swim, Bike and Run pacing
- Race Week Tips
- Race Day Checklist
- Racing in the Heat
- Transition Tips
- Strength Training Tips
- Race Day Execution Planning
- Access to products made available by D3 Sponsors: Polar, Ergomo, Compu Trainer, SRM, Power Tap, Tri-Sports and Blue-Seventy wetsuits - check the sponsor page for a full list: www.d3multisport.com/sponsors.php
- Align with the D3 community in D3 racing and training gear - www.d3multisport.com/store.php
You can purchase any of the plans below, no changes needed, or we will customize a plan for $95 per hour (one hour minimum). It takes approximately one (1) hour to modify a 12 week plan. For example, you can purchase a Half Ironman Plan for $79; add customization to your weekly schedule for another $95; and you would have a customized training plan for $174, that's LESS than $15 per week!
View Training Plans
» Off-Season Triathlon Plans by D3 Multisport
Off-Season Winter Maintenance for Triathletes, Beginner 4-7 hours/week 12 weeks
Off-Season Winter Maintenance for Triathletes, Intermediate, 7-11 hours 12 weeks
Off-Season Winter Maintenance for Triathletes, Advanced, 10-15 hours/week 12 weeks
» Running Plans by D3 Multisport
5k Beginner 12 weeks
5k Intermediate 12 weeks
5k Advanced 12 weeks
10k Beginner 12 weeks
10k Intermediate 12 weeks
10k Advanced 12 weeks
Half Marathon Beginner, 3-6 runs/week, 4-7 hours/week 20 weeks
Half Marathon Intermediate, 3-6 runs/week, 5-8 hours/week 20 weeks
Half Marathon Advanced, 3-6 runs/week, 5-9 hours/week 20 weeks
Marathon Beginner, 3-6 runs/week, 4-7 hours/week 20 weeks
Marathon Advanced, 3-6 runs/week, 5-9 hours/week 20 weeks
Marathon Intermediate, 3-6 runs/week, 5-8 hours/week 20 weeks
» Single Sport Focus Triathlon Plans by D3 Multisport
Swim Focus for Triathletes, Beg.-Int., 5-10k/week, 3-5 days/week 8 weeks
Swim Focus for Triathletes, Int.-Adv, 9k to 18k/week, 5-6 days/week 8 weeks
Bike Focus for Triathletes, 4-8 hours/week, 4-6 days/week 8 weeks
Run Focus for Triathletes, 3.5-6 hours/week, 4-6 days/week 8 weeks
» Triathlon Plans by D3 Multisport
Ironman by HR, Beginner 20 weeks
Olympic Distance, Int. to Adv. 8 weeks
Sprint Distance, Int-Adv. 12 weeks
Half Ironman by RPE (Pace and Effort) 16 weeks
5430 Series Plan 2008: Off-Season, Sprint, BPT and 5430 HIM 29 weeks
5430 Series Sprint to Half 14 weeks
5430 Boulder Peak Triathlon, Int.-Adv. 12 weeks
5430 Sprint Triathlon Plan - Beginner 10 weeks
Rattlesnake Sprint Tri Plan - Beginner 10 weeks
Sprint Triathlon Beginner Plan 12 weeks
Bridge: Winter Maintenance to Sprint, Int.-Adv. 12 weeks
Bridge: Winter Maintenance to Olympic, Int.-Adv. 12 weeks
Bridge: Sprint to Olympic Distance, Int.-Adv. 12 weeks
Bridge: Winter Maintenance to Half Ironman, Int.-Adv. 12 weeks
Bridge: Olympic to Half Ironman by HR, Int.-Adv. 12 weeks
Half Ironman by HR, Int-Adv. 16 weeks
Ironman by HR, Int.-Adv. 17 weeks
» Triathlon Plans with a Power Meter by D3 Multisport
Power: Off-Season Winter Maintenance, Advanced, 10-15 hours/week 12 weeks
Power: Off-season Program using a Compu Trainer, Int.-Adv., 4-5 rides/week 12 weeks
Bridge: Olympic to Half Iron with Power, Int.-Adv. 12 weeks
Bridge: Half Ironman to Ironman with Power Int.-Adv. 10 weeks
Olympic with Power, Int-Adv. 12 weeks
Half Ironman with Power, Int-Adv 16 weeks
Ironman with Power, Int-Adv 17 weeks
» USAT World Champion Plans by D3 Multisport
USAT Long Course 2007 6 weeks
USAT Short Course 2007 8 weeks
USAT Short Course Plan 2008 14 weeks
USAT Long Course Plan 2008 14 weeks
USAT Short Course World Team 10 weeks
USAT Long Course World Team 15 weeks
|
Training Plan Details and Plan Descriptions
5k Beginner $29.00  |
Plan Description and Athlete Profile  View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a 5k in the 31:00+ range and has a good running base in the past 8-12 weeks. The schedule consists of 3-4 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 5 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 3-4.5 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| 5k Intermediate $29.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a 5k in the 25:00-31:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 4-5 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-5.5 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| 5k Advanced $29.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a 5k in the 16:00-25:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 5-6.5 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| 10k Beginner $29.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a 10k in the 55:00+ range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7+ hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-6.5 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| 10k Intermediate $29.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a 10k in the 41:00-55:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7+ hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-6.5 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| 10k Advanced $29.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a 10k in the 35:00-41:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7+ hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 5-6.5 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| Half Marathon Beginner, 3-6 runs/week, 4-7 hours/week $39.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a half-marathon in the 2:30-3:30 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-5 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| Half Marathon Intermediate, 3-6 runs/week, 5-8 hours/week $39.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a marathon in the 1:50-2:20 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7:45 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 5-6 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| Half Marathon Advanced, 3-6 runs/week, 5-9 hours/week $39.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a half-marathon in the 1:30-1:50 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 9 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 6-8 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| Marathon Beginner, 3-6 runs/week, 4-7 hours/week $39.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a marathon in the 4:20+ range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 7-9 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| Marathon Advanced, 3-6 runs/week, 5-9 hours/week $39.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a marathon in the 2:30-3:30 range and has a good running base in the past 8-12 weeks. The schedule consists of 4-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 10 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 8-10 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| Marathon Intermediate, 3-6 runs/week, 5-8 hours/week $39.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete whose goal is to run a marathon in the 3:30-4:20 range and has a good running base in the past 8-12 weeks. The schedule consists of 4-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 10 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 8-9 hours with some lower volumes thrown in there in the beginning. »Click to read the full description
|
| Ironman by HR, Beginner $79.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete who is coming off a Half Ironman Race, has a consistent base of 4-6 months of training and has trained for at least 7-10 hours per week This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty. »Click to read the full description
|
| Olympic Distance, Int. to Adv. $79.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used by an athlete who is in their second year or beyond in triathlon. The athlete should be able to swim at least 1,500 yards, bike at least 60 minutes and be able to run for 60 minutes continuously. The program consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 15 hours with most weeks in the 12-14 hour range. »Click to read the full description
|
| Sprint Distance, Int-Adv. $79.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. Requirements: You should be able to swim at least 500 yards. You should be able to bike at least 60 minutes and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. »Click to read the full description
|
| 5430 Series Plan 2008: Off-Season, Sprint, BPT and 5430 HIM $139.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program is for an athlete who has already raced an Olympic Distance triathlon and they are planning on racing the 5430 Triathlon Series. This plan has 3-4 workouts per week, per sport and 2-3 weight training sessions. The weekly hours are from 10-15 hours and this plan can be used by Intermediate to Advanced Level Athletes. Requirements: You should be able to swim at least 3 times per week for at least 2000 yards or more. You should be able to bike at least 1 hour, 3 times per week. You should also be able to run for 1 hour at least once per week. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
|
| 5430 Series Sprint to Half $79.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to improve fitness or even move up to Half Ironman racing. This plan has 3-4 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 10-15 hours. The basic premise of this program is to help improve your winter training program as you gradually prepare for the 5430 Race Series: The 5430 Sprint, the Boulder Peak Triathlon, and the 5430 Half Ironman. »Click to read the full description
|
| 5430 Boulder Peak Triathlon, Int.-Adv. $59.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program is for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they would like to improve their time. You should be faster than 3:00 in an Olympic for this plan to be effective and you should have a strong base of at last 12 weeks of training under you. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 8 hours. »Click to read the full description
|
| Rattlesnake Sprint Tri Plan - Beginner $39.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete who is coming off a season where: 1. They have already completed a sprint race 2. They have a strong swim or run background 3. They have trained for at last 12 weeks prior to starting this program for at least 6 hours per week 4. A combination of #3 and #1 or #2 This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.
|
| Bridge: Winter Maintenance to Sprint, Int.-Adv. $49.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used in conjunction with the 12 Week Winter Maintenance program (4-7 hours or 7-11 hours) or it could be use for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon. The schedule consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. »Click to read the full description
|
| Bridge: Winter Maintenance to Olympic, Int.-Adv. $59.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used in conjunction with the 12 Week Winter Maintenance program (7-11 or 11-15 hours) or it could be use for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. »Click to read the full description
|
| Bridge: Sprint to Olympic Distance, Int.-Adv. $59.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete who is an experienced racer and is looking to move race an Olympic Distance race within 12 weeks. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. »Click to read the full description
|
| USAT Short Course World Team $395.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This is the exact plan used by Team USA Age Group World team in 2006. This is a program designed for an individual who is gearing up for an Olympic Distance race.
|
| USAT Long Course World Team $395.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This is the exact plan used by Team USA Age Group World team in 2006. This is a program designed for an individual who is gearing up for a 1/2 IM or International Long Course race.
|
| Off-Season Winter Maintenance for Triathletes, Intermediate, 7-11 hours $59.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to maintain and or improve fitness during the off season. This plan has 3 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 7-11 hours.
|
| Off-Season Winter Maintenance for Triathletes, Advanced, 10-15 hours/week $69.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to improve fitness or even move up to Half Ironman racing. This plan has 3-4 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 10-15 hours. This plan can also be used as a stepping stone to out Half and Full Ironman Training Plans.
|
| Power: Off-Season Winter Maintenance, Advanced, 10-15 hours/week $129.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This is an advanced program for an athlete who is training with power a power meter in the off-season. This plan will help improve FTP (Functional Threshold Power). This plan has 4 to 5 bike workouts each week and 3 swim and run workouts per week. There are also 2 days of strength training. The maximum volume is around 17 hours and the weekly hours are consistently between 11-14 hours. Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
|
| Power: Off-season Program using a Compu Trainer, Int.-Adv., 4-5 rides/week $129.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
This is an advanced program for an athlete who is training with power using a Compu Trainer in the off-season. This plan will help improve FTP (Functional Threshold Power). This plan has 4 to 5 bike workouts each week and 3 swim and run workouts per week. There are also 2 days of strength training. The maximum volume is around 17 hours and the weekly hours are consistently between 11-14 hours. Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
|
| Olympic with Power, Int-Adv. $89.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
12 Week Olympic with Power This program is for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they would like to improve their time. You should be faster than 3:00 in an Olympic for this plan to be effective and you should have a strong base of at last 12 weeks of training under you. »Click to read the full description
|
| Swim Focus for Triathletes, Beg.-Int., 5-10k/week, 3-5 days/week $59.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
Off-Season 8 Week Swim Focus for Triathletes, 5k to 10k/week, 3-5 days/week This program is appropriate for a second year or greater athlete who is looking to improve their swim. The athlete must be able to swim at least 1,500 yds. in one session, and should be able to do so at a pace of better than 2:45 per 100. The program starts out with around 5,000 yards of swimming in the first week and progresses to around 10,000 seven weeks later. This program includes run and bike workouts as well, although these are not the focus of this program. The run and bike workouts are primarily to maintain current fitness. »Click to read the full description
|
| Swim Focus for Triathletes, Int.-Adv, 9k to 18k/week, 5-6 days/week $59.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
8 Week Swim Focus: This program is appropriate for a second year or greater athlete who is looking to improve their swim. The athlete must be able to swim at least 2,500 yds. in one session, and should be able to do so at a pace of better than 2:15 per 100. The program starts out with around 9,000 yards of swimming in the first week and progresses to around 18,000 seven weeks later. This program includes run and bike workouts as well, although these are not the focus of this program. The run and bike workouts are primarily to maintain current fitness. The total volume per week ranges from 10:00 hours per week to about 15 hours if all the ‘optional’ workouts are completed. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.
|
| Bike Focus for Triathletes, 4-8 hours/week, 4-6 days/week $59.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
8 Week Bike Focus: This program is appropriate for a second year or greater athlete who is looking to improve their bike. The athlete must be able to bike for at least 1:30 hours and should be able to complete 4-5 bike workouts per week. The program starts out with around 4 hours of biking in the first week and progresses to around 8 hours and six days of biking per week seven weeks later. This program includes swim and run workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness, while the bike workouts take PRIORITY. The total volume per week ranges from 9:30 hours per week to about 16 hours if all the ‘optional’ workouts are completed. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.
|
| Run Focus for Triathletes, 3.5-6 hours/week, 4-6 days/week $59.00 |
Plan Description and Athlete Profile View the Plan Preview
|
|
8 Week Run Focus: This program is appropriate for a second year or greater athlete who is looking to improve their run. The athlete must be able to run for at least 1 hour and should be able to complete 4 runs per week. The program starts out with around 3:30 of running in the first week and progresses to around 5 hours and six days of running per week seven weeks later. This program includes swim and bike workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness. The total volume per week ranges from 9:00 hours per week to about 15 hours if all the ‘optional’ workouts are completed. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.
|
|
