D3 Ironman Plan 20 weeks, Intermediate by TSS, HR and Power - Reusable Plan - Downloadable Workouts

Author

Mike Ricci - Head Coach and Founder of D3 Multisport, USAT Coach of the Year

All plans by this Coach

Length

20 Weeks

Typical Week

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

Longest Workout

7:00 hrs bike
2:45 hrs run

Plan Specs

triathlon ironman beginner intermediate power based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


DESIRE. DETERMINATION. DISCIPLINE. Plans That Get Results.

Author: Mike Ricci


  • Founder, Head Coach D3 Multisport, Inc. 2000-Present

  • USA Triathlon Coach of the Year and USAT Level III Coach (1 of 19 in the US)

  • 2017 Team USA Triathlon World Team Coach for ITU Worlds in Penticton, Canada

  • Coached the University of Colorado Triathlon team to 4 straight National Titles 2010-2013.

  • Coached multiple National Champions, Kona Qualifiers, and 1st time triathletes.

  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)


Starts: Anytime
Length: 20 Weeks
Time: 305 hours

This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 18 hours, and consistently around 15-16 hours.

Requirements: You should be able to swim at least 1500 yards, bike at least 60 minutes and be able to run for 45 minutes. By race day we will have you ready when you toe the line and we’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Private FB Page.

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 plan, the longer bike and run workouts are on the weekends, with the shorter workouts during the week. There will be bike / run (brick) workouts on most Saturdays.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more. Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Coach of the Year Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way.

25+ Years of coaching experience goes into the design of our plans:

Mike has been coaching since 1989 and uses all his experiences working with thousands of athletes over those 25+ years. He understands what it takes to be successful at any level. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

We leave no stone unturned in trying to get you to reach your goals!
Purchase of this plan includes:



  • A weekly video in your plan.

  • Our D3 'Ironman 101', 'Training Terminology' and 'Determining Heart Rate and Power Zones and How to set your Training Zones in Training Peaks' documents.

  • Instructional Videos in all 3 sports.

  • Strength Training and core workouts with accompanying videos.

  • Access to our Private Facebook Group to ask our coaches questions.


If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com

More Important Info:


  • Please set the plan to end on race day.

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:54
Training Load By Week
Average Weekly Training Hours: 10:54
Average Weekly Breakdown

Michael Ricci

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, customized plans, or 1-to-1 coaching.

Back to Plan Details

Sample Day 1

0:45:00
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 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 http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 2

0:50:00
46.8TSS
Tempo Effort

35' of Tempo - keep the pedal stroke smooth and fluid.

Sample Day 2

0:30:00
20TSS
Tempo Effort

10' warm up, then 10' at Tempo Effort, then 10' easy cool down.

Sample Day 3

0:45:00
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 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 http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 4

0:45:00
32.5TSS
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 4

1:00:00
44.3TSS
Easy

Easy spin for 60' in small chain ring.

Sample Day 6

1:15:00
44.7TSS
1:15 as you feel

Ride how you feel. If tired, ride in Zones 1-2 (RPE 5-6, 60-70% of FTP) alone. If fresh, ride in all zones and may be a group ride. Be smart!

D3 Ironman Plan 20 weeks, Intermediate by TSS, HR and Power - Reusable Plan - Downloadable Workouts

$179.00 - Buy Now
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