Ironman 70.3 Florida, Beg. Inter.,16 weeks, Starts 12/24/18, by Power with Structured Workouts

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:22


Author: Mike Ricci
  • 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 yr. triathletes
  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

A solid training plan equals athlete success:"My race went well, smashed my goal of 5:45 with a 5:04. The plan was great and have recommended it to friends. I will purchase a plan for the full IM next year."
Eric D.

Starts: 12/24/18

Length: This 16 week program is an Intermediate Plan for 70.3 Florida and for athletes who is racing their first 70.3 all the way to athletes looking to get closer to the 5 hour mark. This plan has less volume and than the Advanced plan as it averages 11 hrs per week. The weeks have 3 swims, 4 bikes, 3 runs, 1 brick run and 2 strength sessions.

Requirements: You should have good fitness over the past 4-6 weeks. Going into this plan you should be able to:
  • Swim at least 1,800 yards
  • Bike at least 2 hours
  • Run 60 minutes

You will build to:
  • 3,500m of swimming
  • 4 hours of cycling
  • 2.5 hours of running

Your off day is Friday, your long ride is Saturday and long run is on Sunday.

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 don’t train with a HR or Power meter, 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 of this plan is to help you achieve your best race! 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
  • The opportunity to be a part of one of the top Ironman Club Teams in the World
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Access to premium content on our website and 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 USAT certified coaches questions
  • A chance to race in a really cool kit :-)

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

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

Sample Day 1
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.

Sample Day 7

Easy spin for 60' in small chain ring.

Sample Day 11
Hilly 1:15 WB

On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.

Sample Day 31
30' OTB WB

Run 20-30' Zone 1 (RPE 5/6)

Sample Day 39

After warm up, run Zone 2 HR, then an easy cool down. Make this a relatively easy effort today.

Sample Day 42

Easy spin for 60' in small chain ring. Aim for 65-70% of FTP today.

Sample Day 47
Speed: 12x50, 1x 600, 2x300. 2,900 yds/m WB

WU: 600 (200 free, 200 kick, 200 pull).
MS: 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300. Next is 6x50 kick on 15" rest. Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can. CD: 200.
Total 2,900 yds/m

Michael Ricci

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.