D3 Ironman Plan, Intermediate,12 weeks, with Power and Structured Workouts

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D3 Ironman Plan, Intermediate,12 weeks, with Power and Structured Workouts

Author

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

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

1:30 hrs swim
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. Our plans get results!


Author: Mike Ricci
  • Founder, Head Coach D3 Multisport, Inc. 2000-18
  • 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: This 16 week program is an Intermediate Ironman Plan for athletes who are first time IM athletes all the way up to those trying to break 12 hours. This plan has less volume and intensity than the Advanced plan as it averages 14.75 hours per week and has a max. week of 20 hrs. The weeks have 3 swims, 4 bikes, 3 runs, 1 brick run and 2 strength sessions.

Requirements: You should have a good base over the past 4-6 weeks. Going into this plan you should be able to:
  • Swim at least 3,000 yards
  • Bike at least 3 hours
  • Run 120 minutes

You will build to:
  • 5,000m of swimming
  • 6.5 hours of cycling
  • 2.75 hours of running

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

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 are included in this program
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Insider Access to premium content on and instructional videos
  • The opportunity to be a part of one of the top Ironman Club Teams in the World, 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).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:47
Training Load By Week
Average Weekly Training Hours: 14:47
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.

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 1

0:45:00
1200 TT: Assess Fitness WB

WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 2

1:15:00
71.4TSS
Bike TT 30': Assess Fitness - WB

Power Testing Protocol: Long warm up of at least 20'. Then ride 5x1' at 100 rpms, with 1' recovery. Then you'll ride 5’ hard – 95- 100% effort. Then take an easy 10’ easy spinning before starting the test: Pick a route that you can ride for 30 minutes as hard as you can (Other options are 2x20’ with a 2’ recovery, or a 30' on an indoor bike trainer). If you ride outside, then a flat course or out-back course is best. When you are done ride easy for at least 10'. Record average power, speed & heart rate.

Sample Day 2

0:45:00
30TSS
Easy

Run on a flat course or treadmill.Run 15' wu, 15' @ Zone 2 (RPE 6, E Pace) , 15' cd.

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 3

0:40:00
Drills WB 2 - 1700 yds

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 4

1:00:00
52.7TSS
Recovery

Start out at a very easy gearing, over 20' gradually increase the resistance to 75% of Threshold (Zone 4, RPE 8, 75% of FTP). Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

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