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D3 Multisport COVID-19 Intermediate 4 Week Bridge Plan for 2020 Season

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Mike Ricci: USA Triathlon Elite Coach and Coach of the Year. IMU Coach and Training Peaks U Coach

All plans by this Coach
4.67 (6)

Length

4 Weeks

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

THE MAIN GOAL OF THIS PLAN IS TO HELP YOU STAY ON TRACK WITH YOUR TRIATHLON TRAINING DESPITE TRAINING AT HOME. COME RACE DAY, YOU WILL BE READY TO GO!


Many of us are training at home, without a pool to swim in or a gym to strength train in due to COVID-19 and this plan is for athletes of all abilities who would like to maintain (and even improve) their fitness during this time. DESIRE. DETERMINATION. DISCIPLINE. Our plans set you up for success!

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)


Starts: Anytime

Length: 4 Weeks
This 4 week Bridge program is a progressive plan that will help you improve your fitness over this tough period of time.

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 swim band workouts are on Monday, Wednesday, Thursday and Saturday. You can move the workouts to however it fits into your schedule. We do recommend 4 days of dryland swim band training in order to improve.

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.

Please check out our other training plans too. We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • The opportunity to be a part of one of the top Ironman Club Teams in the World
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Access to premium content on our website and instructional videos in all 3 sports
  • Strength training and core workouts with accompanying videos
  • Inclusion in Team D3 and access to our private Facebook group to ask our USAT certified coaches questions
  • A chance to race in a really cool kit :-)

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).

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
0:24 hrs 0:08 hrs
Bike x4
4:21 hrs 1:30 hrs
Run x4
2:42 hrs 1:30 hrs
Strength x3
0:38 hrs 0:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
0:24 hrs 0:08 hrs
Bike
4:21 hrs 1:30 hrs
Run
2:42 hrs 1:30 hrs
Strength
0:38 hrs 0:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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 30+ 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.

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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