Browse More PlansD3 Multisport HALF DISTANCE Cozumel Intermediate, 8 weeks - Email Support and ReusableMike Ricci:USAT Coach of the Year and Level III Elite Coach - D3 Multisport Founder and Head Coach8 WeeksTraining Plan Sample WeekPlan Description

All workouts are downloadable to smartwatches (Garmin, Suunto, Apple), and apps such as Zwift, Rouvy, and Trainer Road

Consistent training of 2-3 weekly workouts per sport over the prior 4-6 weeks

You should be able to swim 1500 meters

You should be able to bike for at least 60 minutes at a steady pace

You should be able to run for at least 50 minutes at a steady pace

Strength and core workouts are included with video demonstrations

Quality workouts are spaced out by 2-3 days to ensure proper recovery

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

After your initial Swim Pace, Heart Rate, and Power evaluations, your zones are automatically adjusted and customized to you for each workout

Busy life? 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. These plans provide time-efficient workouts - with no junk miles. Get in and get it done!

Time management. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (‘bricks’) workouts on most Saturdays and there will be a race simulation during this plan.

Test your progress. During the plan, there will be periodic testing to assess your fitness and re-adjust your Heart Rate and Power Zones. If you don’t train with HR or a power meter, that’s fine. The tests are still good training as you can also measure improvement based on time and effort.

EVIDENCE! Our plans are carefully designed with evidence-based training science, technology, and wisdom from one of USAT’s highest professionally certified coaches. You will gain confidence week-by-week that you are ready for race day.

Coach Support: Private, Team D3 Facebook group to ask our USAT Certified Coaches questions

Knowledge: Premium content, instructional videos, and training tips

Teammates: Gain support and camaraderie from other like-minded athletes through Team D3

Savings: Team D3 Partner Discounts

Michael RicciD3 MULTISPORT, INC

D3 MULTISPORT, INC.
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 or 1-to-1 coaching.

This plan works best with the following fitness devices:

Power Meter
Heart Rate Monitor
GPS

All supported devices

Go all in for 2026. Purchase a training plan and get 25% off Premium at checkout for a limited time.

This plan works best with the following fitness devices: