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Intermediate IRONMAN® 70.3® using TrainerRoad (20 Weeks, by Power & Pace)


Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

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21 Weeks

Plan Specs

triathlon half ironman intermediate power based hr based pace based

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Plan Description


Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.

About the Plan:

This 16 week program is an Intermediate Plan for 70.3 athletes. This plan is a good fit if you have successfully completed a 70.3-distance race in less than 6:30, and you are looking for a strong performance on race day.

A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays beginning with week 4. There is a race simulation day in week 12 and a race day fitness benchmark in week 16. There are benchmark workouts in weeks 5 and 13 to update your training zones.

Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 8-10 hours of weekly training for the past four weeks.

The first week of the plan includes 7 hours 30 minutes of training, plus two 45 minute strength sessions:
- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim
- 3 hours 30 minutes of cycling / 1 hour 45 minutes as your longest bike
- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run

You will build in your max week to 13 hours of training, plus two 45 minute strength sessions:
- 4950 yards/meters of swimming / 2750 yards/meters as your longest swim
- 5 hours 45 minutes of cycling / 3 hours as your longest bike
- 5 hours 20 minutes of running / 2 hours 15 minutes as your longest run

All Bikes Are TrainerRoad Workouts!

Bike sessions are designed to be executed within TrainerRoad. Most are TrainerRoad’s built-in workouts - just search for the workout by name within the TrainerRoad app and start cycling! Some are “team” workouts which can be accessed by joining Coach Alison’s team in TrainerRoad. Later in the plan, as the long rides get longer, you are welcome to take those rides outdoors. But if you need or want to execute them indoors, a TrainerRoad workout option is always provided. And due to the non-stop nature of indoor riding, those long rides are just a bit shorter when done on the trainer.

All Swims and Runs Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature for swims and runs, providing precise workout details, including pace targets, for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See the Structured Workout Help Page for more information.

A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.

Have questions?

Email Coach Alison.

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:38 hrs 2:15 hrs
4:15 hrs 3:00 hrs
1:32 hrs 1:00 hrs
1:25 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:38 hrs 2:15 hrs
4:15 hrs 3:00 hrs
1:32 hrs 1:00 hrs
1:25 hrs 0:45 hrs
—— ——

Training Load By Week

Alison Freeman

D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Level II Endurance Certified, Ironman Certified, and TrainingPeaks Level 2 Accredited Coach. She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.

Sample Day 1

Anaerobic #1: 2x 6x30"

"D3 Multisport - Coach Alison" Team Workout

Sample Day 1

Sweet Spot #1 3x3 MS750

3 sets: 100-75-75 ... Total MS=750

Sample Day 2

Strength: Preparation Phase, 45'

Sample Day 2

Hill Ladder A

If on the treadmill, do the hills at 5%.

Sample Day 3

Endurance #0a: TR Carter

Sample Day 3

Aerobic Base ME #2

Sample Day 4

Strength: Preparation Phase, 45'

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