Ironman, Intermediate, 20 wks, by Power (Bike) & Pace (Swim/Run), Structured Workouts


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

All plans by this Coach


21 Weeks

Typical Week

1 Day Off, 3 Other, 3 Swim, 3 Bike, 4 Run, 2 Strength

Longest Workout

1:40 hrs swim
6:00 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman intermediate power based pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

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Learn More about Structured Workouts.


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 20 week program is an Intermediate Plan for 140.6 athletes - you should have successfully completed at least one 140.6-distance race in less than 13:00 prior to beginning this plan. The plan averages 13 hours 10 minutes per week and has a max week of 18 hours 50 minutes. A typical week has 2 swims (a 3rd is optional), 3 bikes, 3 runs, and 2 strength sessions.

Requirements: You should have a good base of an average of 9-10 hours of weekly training for the past four weeks. Going into this plan you should be able to:
  • Swim at least 2200 yards/meters
  • Bike at least 2 hours
  • Run at least 80 minutes

You will build in your max week to:
  • 7600 yards/meters of swimming / 4600 yards/meters as your longest swim
  • 8 hours 45 minutes of cycling / 6 hours as your longest bike
  • 5 hours 50 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 5. One race simulation day is included in week 16. 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:

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


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:10
Training Load By Week
Average Weekly Training Hours: 13:10
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

Anaerobic #2: 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 Power

Sample Day 3

Speed #2 4+4 MS800

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

Sample Day 4

Strength: Preparation Phase, 45'

Ironman, Intermediate, 20 wks, by Power (Bike) & Pace (Swim/Run), Structured Workouts

$159.00 - Buy Now