Ironman, Low Volume, Int, 16 weeks, by HR (Bike) & Pace (Swim/Run), Structured Workouts

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:31


Author: Alison Freeman
  • Triathlon Coach, D3 Multisport
  • USAT Certified Coach
  • Ironman U 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 16 week program is an Intermediate Plan for the time-constrained 140.6 athlete (an athlete who has successfully completed a 70.3 in sub-14:00 and is looking to complete another with a more efficient training schedule). The plan averages 10 hours 30 minutes per week and has a max week of 15 hours 10 minutes; all but three weeks are 13 hours or less. A typical week has 1-2 mid-week swim/strength and 2 mid-week bike/run days each totaling no more than 90 minutes. The weekends provide the larger portion of the training hours, with a mix of conventional and non-conventional training structures; half the weekends include the 2nd swim for the week. Each week includes 1-2 days off.

Requirements: You should have a good base of an average of 8-10 hours of weekly training for the past four weeks. Going into this plan you should be able to:
  • Swim at least 2400 yards/meters
  • Bike at least 2 hours and 30 minutes
  • Run at least 1 hour and 15 minutes

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

Your regular day off is Monday, your extra day of is Thursday. You’ll have a long bike-run (brick) or long run-bike (reverse brick) on Saturday, and you’ll have a long run, a second long ride, or a medium-distance brick 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 a single session (bike/run or swim/strength) totaling no more than 90 minutes. Brick workouts are present throughout the plan. Race simulation days are included in weeks 8 and 12. 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
Bike Benchmark 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'. Cool down for 10 minutes.

Sample Day 2
Swim Benchmark: Base Pace Test Set

WU: 300 swim
4x50 EZ / Fast (15" RI)
100 easy
10x100 on 5" RI
Swim 10x100 at your fastest sustainable pace on 5" rest - ideally this is swum as a send off set (e.g., 10x100 on 1:50, coming in around 1:44-1:46). Your send off can be set after your first 100 - add 7-10 seconds to your time for the first 100 to get to a round number (X:X5 or X:X0). Let me know what send off you used, and what you came in at for the 100s.

CD: easy 200 swim

Upon completing the workout, calculate your average 100 pace for the 10x100 set and use that to update your swim threshold pace (found in TrainingPeaks Settings) using the Distance/Time method.

Sample Day 3
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
Bike w SS intervals by HR

Zone 1-2 over a flat to rolling course.

Sample Day 5
Endurance Run OTB

Zone 2 run immediately following your bike.

Sample Day 6
Long Continuous Swim #4

Swum continuously - no breaks.

Sample Day 6
Endurance Bike by HR

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.