Ironman Hamburg Advanced, 16 weeks, Starts 3/2/20, by Power with Structured Workouts
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.
Length: 16 weeks This 16 week program is an Advanced Plan for Ironman Hamburg and for an athlete who has broken 10 hours and wants to take their racing to the next level. This plan has more volume and intensity than the Intermediate plan as it averages 13:36 hours per week and has a max. week of 20:50. The weeks have 3-4 swims, 3-4 bikes, 3-4 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 3,000m
- Bike at least 2 hours
- Run 1:40
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).
Average Weekly Breakdown
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Sample Day 1
It can take up to 4 weeks for your body to fully recover from a Ironman-distance event. Hydrate, eat healthy, and ease back into working out - no strength training or workout intensity for at least two weeks, and understand that your power and paces may be lower/slower than usual and HR higher than usual for a while. You could take your RMHR -(Resting Morning Heart Rate) to know when you are close to 100% recovered. Sometimes it’s nice to have some unstructured time during this recovery phase, while others may yearn for the pre-race structure to continue. Need a recovery plan? Download one here: https://www.trainingpeaks.com/training-plans/triathlon/tp-87655/d3-1-week-recovery-plan
Use this code for a free plan: TeamD32019
Sample Day 4
You will also likely experience an emotional roller coaster over those same weeks! Post-race blues is real - you’ve been focused on a huge goal for months, thinking about it daily, working toward it daily, and in general revolving most of your life around it. And now it’s gone. It feels like a loss, and you could potentially experience some sadness and lack of direction because of that. Just know that it’s all very, very normal! And there are a range of ways to handle that post-race unsettled feeling: some will sign up for another race, others might dive into those projects that got sidelined during training. Pick a new goal, training or non-training related and get after it!