D3 Ironman Plan 12 weeks, Intermediate, by HR, RPE, and Power

Average Weekly Training Hours 15:09
Training Load By Week
Average Weekly Training Hours 15:09
Training Load By Week

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

Starts: Anytime
Length: 12 Weeks

This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength and core training. The maximum volume is around 18 hours, and consistently around 15-16 hours.

Requirements: You should be able to swim at least 2,000 yards, bike at least 3 hours and run three times per week with at least one of the runs being 2 hours. 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: www.D3Multisport.com
IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
0:45:00
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 http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 1
0:40:00
Ladder down from 400, 1700 yd

WU: 200 non-free. MS: 400 slow freestyle/300 moderate freestyle/200 fast freestyle/100 very fast freestyle effort pace with 100 backstroke BETWEEN each freestyle set for recovery. CD: 200 non-free. This will virtually be a continuous swim getting faster as you go along

Sample Day 2
1:00:00
Tempo #1: 1x 20'

Easy warm up and then 20' @ Tempo - Zone 3 / 80-85IF. 20' cool down.

Sample Day 2
0:45:00
Easy

Run on a flat course or treadmill.Run 15' wu, 15' @ Zone 2 (RPE 6, E Pace) , 15' cd.

Sample Day 3
0:45:00
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 http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 3
1:00:00
Mixed paces

WU:

100 swim easy.

50 kick easy.

100 swim moderate.

50 kick moderate.

100 swim building speed throughout.

50 kick building speed throughout.

MS:

400 constant pace, moderate effort. 1' RI.

4 x 100 (20" RI) Start easy. Make each 100 faster. Rest 1 minute after last one.

300 constant, moderate pace. 1' RI.

3 x 100 (20" RI) Start easy. Make each 100 faster.

200 constant, moderate pace. 1' RI.

2 x 100 (20" RI) Start easy. Make each 100 faster.

CD: 200-300 easy swim.

Sample Day 4
1:00:00
Recovery

Start out at a very easy gearing, over 20' gradually increase the resistance to 75% of Threshold (Zone 4, RPE 8, 90IF). Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

Michael Ricci
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D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ 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.