D3 Ironman Rookie Plan 24 weeks by HR, RPE, and Power - Reusable Plan

Average Weekly Training Hours 13:02
Training Load By Week
Average Weekly Training Hours 13:02
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: 24 Weeks

This program should be used by an athlete who is looking to do enough training to finish their first Ironman. The program consists of 3 workouts per week in each sport, plus 1-2 days of strength training and core work. The maximum volume is approximately 18 hours, and consistently around 12-14 hours per week.

Requirements: You should be able to swim at least 300 yards, bike at least 45 minutes and be able to run 30 minutes. 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
0:15:00
Straight Swim

Easy swim - start out focusing on your breathing (see video below) and do as many lengths as you can today. The goal is 300 yards.

Sample Day 2
0:45:00
Easy Z2

45' ride on a flat to rolling course. Keep HR in Zone 1-2 (RPE 5-6, 60-70% of FTP). Easy on the pedals and just get some time in the saddle.

Sample Day 2
0:30:00
WB AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' 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: http://d3multisport.com/category/strength-training/

Sample Day 3
0:15:00
Straight Swim

Easy swim - start out focusing on your breathing (see video below) and do as many lengths as you can today. The goal is 400 yards.

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 4
0:30:00
WB AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' 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 U. Page:
http://d3multisport.com/d3-university - look under Core 1-6

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 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.