Ironman 20 weeks, 11-14 hrs per week, Intermediate-Advanced, by Power, Pace, HR and RPE

Average Weekly Training Hours 12:37
Training Load By Week
Average Weekly Training Hours 12:37
Training Load By Week


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 time triathletes
  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

Starts: Anytime
Length: 20 Weeks

This program should be used by an athlete whose goal is to race a 140.6 Ironman Triathlon by HR, Power and or RPE and has: 1. A very strong base of 4-6 months of consistent training. 2. A strong swim or run background. 3. They have trained for at least 10-12 hours per week.

Requirements: You should be able to swim at least 2,000 yards, bike at least 2 hours and run three times per week with at least one of the runs being 60 minutes. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core. The maximum volume is approximately 18 hours, but consistently around 12-14 hours each week. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and access to our private Team D3 Facebook group to ask questions.

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 2 race simulations during this plan. During the training plan, there is testing every few weeks to assess your fitness and so you can re-adjust your Heart Rate and Power Zones if you train with a GPS/ Power device. If you don’t train with a device, that’s fine as 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 with this plan is to get you to cross the finish line happy and healthy. 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:
  • A weekly training tip video in your plan.
  • D3 'Terminology', 'Ironman 101', and 'Determining Heart Rate and Power Zones' documents
  • 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 coaches questions

If you have questions email Coach Mike and learn how we get it done for our athletes:
IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
Ladder down

WU: 6 x 50 done as 25 drill of choice, 25 building speed.


500 at T-pace (50” RI).

5 x 25 fast (20” RI).

400 at T-pace (40” RI).

4 x 25 fast (20” RI).

300 at T-pace (30” RI).

3 x 25 fast (20” RI).

200 at T-pace (20” RI).

2 x 25 fast (20” RI).

100 at T-pace.

CD: 200 easy kicks and swims of your choice.

Sample Day 1
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. Stretch when done and add in one of the Core Workouts (1-6) from the D3 Resources page:

Sample Day 2
New Weight Training Program

After 5-10' minute aerobic warm up:
3 Warm up Exercises:
1. 3 way lunges (front, side, rear)
2. Macarena's
3. Squat Rows
Main Set:
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

Sample Day 2
Trainer: High RPM Spin - 60 min

30' at 105+ RPMS average.

Sample Day 3
2000 yd straight

No warmup - swim 2,000 yds straight keeping each 200 yd increment within 5" of each other.

Sample Day 4
Strength: 5x800

15' wu, 5' cd. You are going to run 5x 800 at Zone 3 (RPE 7, M Pace). Your recovery is equal to your work time. 3' work time equals 3' recovery time.

Sample Day 4
5x4' @ LT

10' wu, 10' cd. 4' hard (at LT, Z4, RPE 8, 90IF), 2' easy (zone 2, RPE 6, 70IF). Do this 5x.

Michael Ricci

The key to achieving your goal is having a plan!
D3 Multisport founder and head coach Mike Ricci has coached endurance athletes for nearly 30 years from beginners to World Champions. He is a USAT Level III Elite Coach, and has been honored as the USAT Coach of the Year. Mike and all of the D3 coaches believe that no two athletes are alike, and every athlete deserves a customized training program tailored to his/her goals. Ready to have your best season ever? Contact us at