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

Author

Alison Freeman: D3 Multisport Triathlon Coach, USAT & Ironman U Certified Coach

All plans by this Coach

Length

25 Weeks

Typical Week

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

Longest Workout

1:50 hrs swim
6:30 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner hr based pace 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: 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
  • UPDATED FOR THE 2020 SEASON!

Length: This 24 week program is a Beginner Plan for 140.6 athletes. (It’s great for first-timers!) The plan averages 12 hours 40 minutes per week and has a max week of 19 hours 15 minutes. 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 7-8 hours of weekly training for the past four weeks. Going into this plan you should be able to:
  • Swim at least 1700 yards/meters
  • Bike at least 1 hours 15 minutes
  • Run at least 60 minutes

You will build in your max week to:
  • 9050 yards/meters of swimming / 4350 yards/meters as your longest swim
  • 9 hours of cycling / 6 hours 30 minutes as your longest bike
  • 5 hours 20 minutes of running / 2 hours 30 minutes as your longest run

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. There is testing in weeks 5 and 13 to update 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: 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: 12:38
Training Load By Week
Average Weekly Training Hours: 12:38
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:45:00
1650m
45TSS
End #2 by RPE

2 sets 4x100

Sample Day 1

0:50:00
49.3TSS
Hills #1a by HR

3x 4' hills

Sample Day 2

0:30:00
Strength: Preparation Phase, 30'

https://docs.google.com/document/d/14U7caWBPGw7MNcaNEau8MmMTpWL_N9cmAA5aT1aOIEo/edit?usp=sharing

Sample Day 2

0:45:00
47.4TSS
Hills #1a: 12x30" @ 5k Effort

Sample Day 3

0:45:00
1650m
45TSS
End #2 by RPE

2 sets 4x100

Sample Day 3

0:50:00
33.3TSS
Drills #1: SLDs & Quadrant Drills

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

Sample Day 4

0:30:00
Strength: Preparation Phase, 30'

https://docs.google.com/document/d/14U7caWBPGw7MNcaNEau8MmMTpWL_N9cmAA5aT1aOIEo/edit?usp=sharing

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

$189.00 - Buy Now