Beginner/Intermediate IRONMAN® (24 Weeks, by Heart Rate & Pace)

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Beginner/Intermediate IRONMAN® (24 Weeks, by Heart Rate & Pace)


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

All plans by this Coach


25 Weeks

Typical Week

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

Longest Workout

1:50 hrs swim
6:00 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner intermediate hr 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

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


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 24 week program is a Beginner/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 6:30 OR have successfully completed at least one 140.6-distance race in less than 14:30 prior to beginning this plan, and you are looking for more than just to finish the event.

A typical week has 3 swims, 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 9. Two race simulation days are included in weeks 16 and 20. There are benchmark workouts in weeks 5 and 13 to update your training zones.

Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 7-9 hours of weekly training for the past four weeks.

The first week of the plan includes 7 hours 40 minutes of training, plus two 30 minute strength sessions:
- 5000 yards/meters of swimming / 2100 yards/meters as your longest swim
- 3 hours of cycling / 1 hour 15 minutes as your longest bike
- 2 hours 25 minutes of running / 1 hour as your longest run

You will build in your max week to 18 hours of training, plus two 30 minute strength sessions:
- 9000 yards/meters of swimming / 4350 yards/meters as your longest swim
- 8 hours 45 minutes of cycling / 6 hours as your longest bike
- 5 hours 40 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).


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

Sweet Spot #5 4x4 MS1050

4 sets: 100-50-50-50 ... Total MS=1050
OK to use paddles for the 4th set

Sample Day 1

Hills #1a by HR

3x 4' hills

Sample Day 2

Strength: Preparation Phase, 30'

Sample Day 2

Hills #1a: 12x30" @ 5k Effort

Sample Day 3

Speed #1 4+4 MS700

4*75-200-4*50 ... Total MS=700

Sample Day 3

Drills #1: SLDs & Quadrant Drills

5x 30-30-30-30 SLDs
2x full round 1' quadrant drills

Sample Day 4

Strength: Preparation Phase, 30'

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