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Intermediate Low Volume IRONMAN® (20 Weeks, by Heart Rate & Pace)


Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

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21 Weeks

Plan Specs

triathlon ironman intermediate power based pace based

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Plan Description


Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.

Time-Constrained? This Plan Is For You!

This 20 week program is an Intermediate Plan for the time-constrained 140.6 athlete. This plan is a good fit if you have successfully completed at least one 140.6-distance race in less than 13:00 prior to beginning this plan, and you are looking to complete another with a time-efficient training schedule.

In this program, the bulk of the training hours are over the weekends, and the weekdays will consist of a single session (bike/run or swim/strength) totaling no more than 90 minutes (with a few exceptions for long swims). A typical week has 1-2 mid-week swim/strength and 2 mid-week bike/run days. The weekends provide a mix of conventional and non-conventional training structures; 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. Half the weekends include the 2nd swim for the week. Your regular day off is Monday, and your extra day off (for approximately half of the training weeks) is Thursday. Race simulation days are included in weeks 12 and 16. There are benchmark workouts in weeks 5 and 13 to update your training zones.

Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 6-8 hours of weekly training for the past four weeks.

The first week of the plan includes 7 hours 10 minutes of training, plus a 30 minute strength session:
- 4000 yards/meters of swimming / 2200 yards/meters as your longest swim
- 3 hours 50 minutes of cycling / 1 hour 30 minutes as your longest bike
- 1 hour 50 minutes of running / 1 hour as your longest run

You will build in your max week to 15 hours of training, plus two 30 minute strength sessions:
- 7550 yards/meters of swimming / 4600 yards/meters as your longest swim
- 7 hours 30 minutes of cycling / 6 hours as your longest bike
- 4 hours 45 minutes of running / 2 hours 30 minutes as your longest run

All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or power targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as Zwift. See the Structured Workout Help Page for more information.

A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.

Have questions?

Email Coach Alison.

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:41 hrs 2:30 hrs
5:13 hrs 6:00 hrs
—— ——
1:51 hrs 1:40 hrs
0:43 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:41 hrs 2:30 hrs
5:13 hrs 6:00 hrs
—— ——
1:51 hrs 1:40 hrs
0:43 hrs 0:30 hrs

Training Load By Week

Alison Freeman

D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Level II Endurance Certified, Ironman Certified, and TrainingPeaks Level 2 Accredited Coach. She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.

Sample Day 1

Anaerobic #2: 2x 10x30"

2 sets 10x 30/30

Sample Day 1

Endurance Run OTB

Zone 2 run immediately following your bike.

Sample Day 2

Endurance Run with 1' Cruise Intervals

Run over a flat to rolling course at your base pace / Zone 1-2, adding in "cruise intervals" with plenty of rest.

Sample Day 4

Sweet Spot #6 4x4 MS1050

4 sets: 75-50-75-50 ... Total MS=1050
OK to use paddles for the 4th set

Sample Day 4

2020 ST: Preparation Phase, 30'

Sample Day 5

Bike w SS intervals by Power

Zone 1-2 over a flat to rolling course.

Sample Day 5

Endurance Run OTB

Zone 2 run immediately following your bike.

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