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Ironman 70.3 Canada Beg. to Int., 16 weeks, Starts 4/8/19, by Power and Structured Workouts


Mike Ricci: D3 Multisport Head Coach, USA Triathlon Coach of the Year and USAT Level III Elite Coach

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16 Weeks

Plan Specs

triathlon half ironman advanced power based hr based

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Plan Description


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: 4/8/19

Length: This 16 week program is an Intermediate Plan for 70.3 Canada 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).


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:09 hrs 2:25 hrs
2:44 hrs 1:15 hrs
4:10 hrs 3:30 hrs
1:07 hrs 0:45 hrs
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—— ——
Workouts Per Week Weekly Average Longest Workout
3:09 hrs 2:25 hrs
2:44 hrs 1:15 hrs
4:10 hrs 3:30 hrs
1:07 hrs 0:45 hrs
—— ——
—— ——

Training Load By Week

Michael Ricci


The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ 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.

Sample Day 1

Build to 3x20 Reps - Phase 1

After 5-10' minute aerobic warm up:
3 Warm up Exercises (2-3 sets of 12 reps):
1. 3 way lunges (front, side, rear)
2. Macarena's
3. Squat Rows
Main Set:
*Work up to 3x20 reps
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

Sample Day 1

Drills 6: 2x (8x50m drill) 2000m

WU: 200 easy swimming. 4x50 swim golf. Then 8x50 drills, all on 20" rest. 2x50 are FTD (finger tip drag), 2x50 are SAD (Single arm drill), 2x50 are CU (Catch up), 2x50 are Swim. Swim an easy 100 focusing on your biggest weakness of the drills. Now repeat the set again, 8x50. Swim another 100 easy focusing on your weakness. Last set is 4x50 Swim golf. How does your score compare to the first go-around? Easy 100 CD.

Sample Day 2

Tempo #1: 1x 20' WB

Easy warm up and then 20' @ Tempo - Zone 3 / 80-85% of FTP. 20' cool down.

Sample Day 2

WB AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1.

RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Sample Day 3

WB Recovery

30 minutes to 1 hour - your choice. If you feel good go longer than 30 minutes. Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level (75% of FTP, RPE 7). Then gradually work back to the easy gear you started with over the last 10 minutes. If you are riding one hour, then repeat this cycle again of 20 minutes increasing resistance and easing back off on the last 10 minutes. Purpose is to loosen legs after long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.

Sample Day 3

12x50, 12 x 25. 1800m

400 Warmup
12 * 50 on 1:30 / alternate one ez 50 with one really FAST 50.
300 pull
12 * 25 1:00 - once again, these are fast!
200 easy cool down.

Sample Day 4

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.

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