Browse More Plans

Intermediate IRONMAN® using TrainerRoad (24 Weeks, by Power & Pace)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

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

All plans by this Coach
No Ratings

Length

24 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description


STRUCTURED PLANS. PROVEN RESULTS.

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 an Intermediate Plan for 140.6 athletes. This plan is a good fit if you 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 9. 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 9-10 hours of weekly training for the past four weeks.

The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:
- 4200 yds/m of swimming / 2200 yds/m as your longest swim
- 3 hours 30 minutes of cycling / 1 hour 30 minutes as your longest bike
- 3 hours of running / 1 hour 15 minutes as your longest run

You will build in your max week to 17 hours 40 minutes of training, plus two 45 minute strength sessions:
- 8000 yds/m of swimming / 5000 yds/m as your longest swim
- 8 hours 45 minutes of cycling / 6 hours as your longest bike
- 6 hours of running / 2 hours 30 minutes as your longest run


All Bikes Are TrainerRoad Workouts!

Each weekday bike session is designed to be executed within TrainerRoad. Most are TrainerRoad’s built-in workouts - just search for the workout by name within the TrainerRoad app and start cycling! Some are “team” workouts which can be accessed by joining Coach Alison’s team in TrainerRoad. Long rides are structured workouts, intended to be executed outdoors, but if you need or want to execute them indoors, a TrainerRoad workout option is always provided. And due to the non-stop nature of indoor riding, those long rides are typically just a bit shorter when done on the trainer.


All Swims and Runs Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature for swims and runs, providing precise workout details, including pace 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.


Coach Alison’s plans are designed to 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 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.


Have questions?

Email Coach Alison.

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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:49 hrs 2:30 hrs
2:05 hrs 1:50 hrs
5:16 hrs 6:00 hrs
1:26 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:49 hrs 2:30 hrs
2:05 hrs 1:50 hrs
5:16 hrs 6:00 hrs
1:26 hrs 0:45 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Alison Freeman

NYX Endurance

A goal without a plan is just a wish. 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

1:00:00
60.8TSS
Anaerobic #2: 2x 10x30"

"D3 Multisport - Coach Alison" Team Workout

Sample Day 1

0:50:00
2200m
50TSS
Sweet Spot #6 4x4 MS1050

4 sets: 75-50-75-50 ... Total MS=1050
OK to use paddles for the 4th set

Sample Day 2

0:45:00
Strength: Preparation Phase, 45'

https://docs.google.com/document/d/17uf3z2Svh8JwFLTypdAiIvcYaWSyPiqK5uWeXNU3Quo/edit?usp=sharing

Sample Day 2

0:55:00
59.4TSS
Hill Ladder A

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

Sample Day 3

0:45:00
34TSS
Endurance #0a: TR Carter

Sample Day 3

0:45:00
2050m
45TSS
Speed #3 3+4 MS800

3*100-200-4*75 ... Total MS=800

Sample Day 4

0:45:00
Strength: Preparation Phase, 45'

https://docs.google.com/document/d/17uf3z2Svh8JwFLTypdAiIvcYaWSyPiqK5uWeXNU3Quo/edit?usp=sharing

$189.00 - Buy Now