Ironman, Beginner, 24 wks, by Power (Bike) & Pace (Swim/Run), Structured Workouts

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:58


Author: Alison Freeman
  • Triathlon Coach, D3 Multisport
  • USA Triathlon Certified Coach
  • Ironman University Certified Coach
  • Training Peaks Level 2 Certified Coach
  • Proven success getting first-time 70.3 and Ironman-distance athletes to the finish line
  • Proven success with time improvement for experienced 70.3 and Ironman-distance athletes

Length: This 24 week program is a Beginner Plan for 140.6 athletes. (It’s great for first-timers!) The plan averages 12 hours per week and has a max week of 19 hours. A typical week has 3 swims, 3 bikes, 3 runs, and 2 strength sessions.

Requirements: You should have a good base of an average of 6-7 hours of weekly training for the past four weeks. Going into this plan you should be able to:
  • Swim at least 1500 yards/meters
  • Bike at least 1 hours 30 minutes
  • Run at least 60 minutes

You will build to:
  • 4000 yards/meters of swimming
  • 6 hours 30 minutes of cycling
  • 2 hours 30 minutes of running

Your day off is Monday, your long ride (or long brick) is Saturday, and your long run is 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 beginning with week 9. Race simulation days are included in weeks 16 and 20. During the training plan, there is periodic testing to assess your fitness and adjust your training zones.

Our plans set YOU up for success. The main goal of this plan is to fully prepare you for race day. Alison incorporates training strategies with proven success records to ensure that your fitness is where it needs to be when you toe the start line. Her passion for the sport and wisdom gained from years of coaching goes into designing a plan. She takes the guesswork out of training so that all you need to focus on is executing.

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
  • 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 Alison 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).

Sample Day 1
End #1 by RPE

2 sets 3x100

Sample Day 1
Benchmark Bike Workout

Find a flat course with no stoplights/stop signs and few turns, or complete indoors on your trainer. Warm up for 20', including 4x20" builds with 40" RI. Then complete a 30' Time Trial. Press the lap button 10' into the TT. Note your average HR for the final 20' and your average power for the full 30'. Cool down for 10 minutes.

Sample Day 2
Endurance Run

Run over a flat to rolling course at your base pace / Zone 1-2.

Sample Day 3
End #1 by RPE

2 sets 3x100

Sample Day 3
Drills #1: SLDs & Quadrant Drills (Power)

5x 30-30-30-30 SLDs
2x full round 1' quadrant drills

Sample Day 4
Benchmark Run Workout

Find a mostly flat course with no stop signs/stop lights - or go to your local track. Warm up for 20', including 4x20" builds with 40" RI. Then complete a 30' Time Trial. Press the lap button 10' into the TT. Note the distance covered over the full 30', and your average HR for the final 20'. Cool down for 10 minutes.

Sample Day 5
Endurance Bike by Power

Zone 1-2 over a flat to rolling course.

Alison Freeman
D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Certified, Ironman U Certified, and TrainingPeaks Level 2 Accredited Coach. Alison is structured and data-driven in her approach to coaching, believes that the coach-athlete relationship is as important as the training, and always sets her athletes up for success.