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Intermediate IRONMAN® (16 Weeks, by Heart Rate & Pace)


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

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17 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 16 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 5. One race simulation day is included in week 12. There are benchmark workouts in week 5 to update your training zones.

Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 10-12 hours of weekly training for the past four weeks.

The first week of the plan includes 10 hours of training, plus two 45 minute strength sessions:
- 4400 yards/meters of swimming / 2400 yards/meters as your longest swim
- 5 hours of cycling / 3 hours as your longest bike
- 3 hours 15 minutes of running / 1 hour 30 minutes as your longest run

You will build in your max week to 17 hours 20 minutes of training, plus two 45 minute strength sessions:
- 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

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
3:57 hrs 2:30 hrs
2:03 hrs 1:40 hrs
6:06 hrs 6:00 hrs
1:24 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:57 hrs 2:30 hrs
2:03 hrs 1:40 hrs
6:06 hrs 6:00 hrs
1:24 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

VO2 #3 by HR: 3x3-1'

3x3' 3x2' 3x1'

Sample Day 1

Sweet Spot #12 4x4 MS1250

4 sets: 125-50-75-50 ... Total MS=1250
OK to use paddles for the 4th set

Sample Day 2

Strength: Base I, 45'

Sample Day 2

Hill Ladder A

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

Sample Day 3

Endurance Bike by HR

Zone 1-2 over a flat to rolling course.

Sample Day 3

VO2 #7 3x2 MS850

3 sets: 75-75-2x50-50EZ ... Total MS=850

Sample Day 4

Strength: Base I, 45'

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