Ironman 70.3 Austin 16 weeks, Starts on 7/10/17, Int, by HR, Power and TSS - Downloadable Workouts

Average Weekly Training Hours 11:33
Training Load By Week
Average Weekly Training Hours 11:33
Training Load By Week

DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!

Author: Mike Ricci, D3 Multisport Founder, USA Triathlon Coach of the Year


  • Founder, Head Coach D3 Multisport, Inc. 2000-Present

  • USA Triathlon Coach of the Year and 2017 USAT World Team Coach

  • USA Triathlon Elite Level 3 Coach (1 of 19 in the US)

  • Coached the University of Colorado Triathlon team to 4 straight National Titles 2010-2013

  • Coached multiple National Champions, Kona Qualifiers, and 1st time triathletes

  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)


Starts: 8/7/17

Length: 16 Weeks
This program should be used for an athlete whose goal is to race Ironman 70.3 Austin and has good fitness in the past 4-6 weeks.

Requirements: You should be able to swim at least 2000 yards, bike at least 2.5 hours and be able to run 60 minutes.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and / or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays and there will be a race simulation during this plan. During the training plan, there is testing every few weeks to assess your fitness and so you can re-adjust your Heart Rate and Power Zones if you train with a GPS/ Power device. If you don’t train with a device, that’s fine as the tests are still good training as you can measure improvement based on time and effort.

Our plans set YOU up for success. The main goal with this plan is to get you to cross the finish line happy and healthy. Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan, and looks forward to helping you too.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:

  • A weekly training tip video in your plan.

  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents

  • Instructional Videos in all 3 sports

  • Strength training and core workouts with accompanying videos

  • Inclusion in Team D3 and access to our private Facebook group to ask our coaches questions



If you have questions email Coach Mike and learn how we get it done for our athletes: www.D3Multisport.com

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
0:45:00
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 1
1:00:00
60TSS
4x300 Endurance 2800 yd WB

WU: 300 yds of different strokes. MS: 4x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45". 2' rest after last 300. 10x100 on 20" rest - 87.5 cruise, 12.5 hard - in other words, you are accelerating the last 1/2 lap of each 100. This is a good drill for open water racing. CD: 300 yds of different strokes.

Sample Day 2
0:55:00
59.5TSS
5x5' @ 95% of FTP WB

10' wu, 10' cd. 5' hard at LT (RPE 8, 90% of FTP), 2' easy (zone 2). Do this 5x.

Sample Day 2
0:32:00
19.3TSS
Run Form - strides-skips

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1, RPE 5, E Pace).

Sample Day 3
0:45:00
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 3
0:45:00
45TSS
12x100 @ T-Pace. 2200 yds

WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace. 15" RI.
CD: 300 easy.

Sample Day 4
0:45:00
32.5TSS
45' Easy

Easy run - after warm up move into Zone 2 HR. If you don't know your Lactate Threshold, and your training zones, think about running at an effort of 6/10.