D3 Ironman Beginner - Rookie Plan 20 weeks by HR, RPE, and Power - Reusable Plan

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D3 Ironman Beginner - Rookie Plan 20 weeks by HR, RPE, and Power - Reusable Plan


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

All plans by this Coach


20 Weeks

Typical Week

3 Bike, 1 Day Off, 4 Run, 3 Swim, 2 Strength, 1 Custom

Longest Workout

1:35 hrs swim
6:30 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner power based hr based

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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." Thanks, Eric D.

Starts: Anytime

Length: 20 weeks
This 20 week plan is for a Rookie Ironman athlete who wants to become an Ironman. This plan averages 14 hours per week. The weeks have 3 swims, 3 bikes, 3 runs, 1 brick run and 2 strength sessions.

Requirements: You should have a good base over the past 2-4 weeks. Going into this plan you should be able to:
  • Swim at least 15 minutes
  • Bike at least 1 hour
  • Run 45 minutes

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 you can re-adjust your Heart Rate and Power Zones. If you don’t train with a HR or Power meter, that’s fine because 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:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts and core programs
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

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).


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:59
Training Load By Week
Average Weekly Training Hours: 13:59
Average Weekly Breakdown

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


Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Sample Day 3

Long Easy

Easy spin for 2:45. Ride in Zone 2 HR or 68-70% of FTP for the majority of the ride.

Sample Day 6

Easy with Strides

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 6


90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4 (RPE 8, 90IF). Keep HR in Zone 1-2 (RPE 5-6, 60-70IF) otherwise.

Sample Day 17

Race Simulation

Start out easy and at the start of hour 2 you should be in high Zone 2 (RPE 6, 70IF), the last 30' are Zone 3 (RPE 7, 80IF).

Sample Day 19

Endurance - 2700 yds

WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 3 x 500 (40”) at aerobic effort (easy!) . 6-8 x 50 kick (15”) moderate effort.
CD:200 easy swim.
2700 yards

Sample Day 20


Run 30' on a flat course or treadmill. Keep HR in Zone 1-2 (RPE 5-6, E Pace). Stretch when done and add in Core 1, 2 or 3.

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