Ironman Frankfurt - Beg., to Int., 20 weeks, Starts 2/11/19, by Power with Structured Workouts

Average Weekly Training Hours 13:35
Training Load By Week
Average Weekly Training Hours 13:35
Training Load By Week


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Mike Ricci
  • Founder, Head Coach D3 Multisport, Inc. 2000-present
  • USA Triathlon Coach of the Year and 2017 USAT World Team Coach
  • USA Triathlon Elite Level 3 Coach (1 of 19 in the US)
  • Coached the University of Colorado Triathlon Team to 4 straight National Titles 2010-2013
  • Coached multiple National Champions, Kona Qualifiers, and 1st yr. triathletes
  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

A solid training plan equals athlete success:"My race went well, smashed my goal of 5:45 with a 5:04. The plan was great and have recommended it to friends. I will purchase a plan for the full IM next year." Thanks, Eric D.

Starts: 2/11/19

Length: 20 weeks

This 20 week program is an Beginner-Intermediate Plan for Ironman Frankfurt. This plan has less volume and intensity than the Advanced plan as it averages 13 hours per week and has a max. week of 18:45. The weeks have 3 swims, 3 bikes, 3 runs, 1 brick run and 2 strength sessions.

Requirements: You should have a good base over the past 4-6 weeks. Going into this plan you should be able to:
  • Swim at least 2500m
  • Bike at least 1.5 housr
  • Run 60 minutes

You will build to:
  • 4,500m of swimming
  • 6+ hours of cycling
  • 2:45 of running

Your off day is Friday, your long ride is Saturday and long run is on 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 and there will be a race simulation during this plan. During the training plan, there is testing every few weeks to assess your fitness and you can re-adjust your Heart Rate and Power Zones. If you don’t train with a HR or Power meter, that’s fine because the tests are still good training as you can measure improvement based on time and effort.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan and looks forward to helping you too.

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 and core programs
  • 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 Mike 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 0
0:45:00
Build to 3x20 Reps - Phase 1

After 5-10' minute aerobic warm up:
3 Warm up Exercises (2-3 sets of 12 reps):
1. 3 way lunges (front, side, rear)
2. Macarena's
3. Squat Rows
Main Set:
*Work up to 3x20 reps
1. Lat Pull Down
2. Pushups on Ball or feet on ball
3. 1 leg squat (Bulgarian Lunge)
2nd Main Set:
1. Dumbell Press
2. Cable Cross
3. W's
4. Doubles
1. https://www.youtube.com/watch?v=alXZxMg9HwI
2. https://www.youtube.com/watch?v=pWlXtEdtleE

Sample Day 0
0:40:00
2300m
Form / Golf 2300 yds WB

WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim.

Sample Day 1
0:45:00
22.5TSS
WB AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1.


RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.


Pace: Z1 = E Pace, Z2 = L Pace, and Z3 = M Pace.

Sample Day 2
0:45:00
Build to 3x20 Reps - Phase 1

After 5-10' minute aerobic warm up:
3 Warm up Exercises (2-3 sets of 12 reps):
1. 3 way lunges (front, side, rear)
2. Macarena's
3. Squat Rows
Main Set:
*Work up to 3x20 reps
1. Lat Pull Down
2. Pushups on Ball or feet on ball
3. 1 leg squat (Bulgarian Lunge)
2nd Main Set:
1. Dumbell Press
2. Cable Cross
3. W's
4. Doubles
1. https://www.youtube.com/watch?v=alXZxMg9HwI
2. https://www.youtube.com/watch?v=pWlXtEdtleE

Sample Day 9
0:25:00
1500m
Easy Recovery 1500m

Easy swim. 500 wu, 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.

Sample Day 10
1:00:00
39.6TSS
WB Recovery

30 minutes to 1 hour - your choice. If you feel good go longer than 30 minutes. Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level (75% of FTP, RPE 7). Then gradually work back to the easy gear you started with over the last 10 minutes. If you are riding one hour, then repeat this cycle again of 20 minutes increasing resistance and easing back off on the last 10 minutes. Purpose is to loosen legs after long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.

Sample Day 12
0:40:00
49.3TSS
OTB 8x1'WB

Michael Ricci
|
D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.