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Intermediate IRONMAN® (24 Weeks, by Heart Rate & Pace)


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

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25 Weeks

Plan Specs

triathlon ironman intermediate hr 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.

About the Plan:

This 24 week program is an Intermediate Plan for 140.6 athletes. This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:00 OR have successfully completed at least one 140.6-distance race in less than 13:00 prior to beginning this plan, and you are looking for a strong performance on race day.

A typical week has 2 swims (a 3rd is optional), 3 bikes, 3 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays beginning with week 9. Two race simulation days are included in weeks 16 and 20. 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 9-10 hours of weekly training for the past four weeks.

The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:
- 4200 yards/meters of swimming / 2200 yards/meters as your longest swim
- 3 hours 30 minutes of cycling / 1 hour 30 minutes as your longest bike
- 3 hours of running / 1 hour 15 minutes as your longest run

You will build in your max week to 17 hours 40 minutes of training, plus two 45 minute strength sessions:
- 8000 yards/meters of swimming / 5000 yards/meters as your longest swim
- 8 hours 45 minutes of cycling / 6 hours as your longest bike
- 6 hours 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 heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. 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
3:49 hrs 2:30 hrs
2:05 hrs 1:50 hrs
5:26 hrs 6:00 hrs
1:26 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:49 hrs 2:30 hrs
2:05 hrs 1:50 hrs
5:26 hrs 6:00 hrs
1:26 hrs 0:45 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 by HR: 2x 10x30"

2 sets 10x 30/30

Sample Day 1

Sweet Spot #6 4x4 MS1050

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

Sample Day 2

Strength: Preparation Phase, 45'

Sample Day 2

Hill Ladder A

If on the treadmill, do the hills at 5%.

Sample Day 3

Endurance Bike w Drills by HR

Sample Day 3

Speed #3 3+4 MS800

3*100-200-4*75 ... Total MS=800

Sample Day 4

Strength: Preparation Phase, 45'

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