Ironman, Intermediate, 16 wks, by HR (Bike) & Pace (Swim/Run), Structured Workouts

Average Weekly Training Hours 12:31
Training Load By Week
Average Weekly Training Hours 12:31
Training Load By Week


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


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 16 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 13:30 prior to beginning this plan. The plan averages 12 hours 30 minutes per week and has a max week of 18 hours 10 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 2400 yards/meters
  • Bike at least 2 hours
  • Run at least 1 hour 10 minutes

You will build to:
  • 4250 yards/meters of swimming
  • 5 hours 45 minutes of cycling
  • 2 hours 30 minutes of running

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 3. 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: www.D3Multisport.com

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

Sample Day 2
1:00:00
72.2TSS
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 3
0:50:00
57.9TSS
Endurance Run

Run over a flat to rolling course at your base pace / Zone 1-2.

Sample Day 3
0:45:00
2000m
Benchmark Swim Workout: 8x100

WU: 400 swim
8x50 EZ / fast (15" RI)
100 easy
+++++
TIME TRIAL
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 100 swim

Sample Day 4
1:00:00
55TSS
Endurance Bike by HR

Zone 1-2 over a flat to rolling course.

Sample Day 5
1:00:00
84.3TSS
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
0:55:00
2400m
Aerobic Base #1

Sample Day 6
2:00:00
113.3TSS
Endurance Bike by HR

Zone 1-2 over a flat to rolling course. Start practicing race day fueling - it's never too early!

Alison Freeman
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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.