Ironman Florida 24 weeks, Starts on 5/21/18, Advanced, by Power, Pace, HR and RPE

Average Weekly Training Hours 13:13
Training Load By Week
Average Weekly Training Hours 13:13
Training Load By Week


Author: Mike Ricci, D3 Multisport Founder, USA Triathlon Coach of the Year

  • 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: 5/21/18

Length: 24 Weeks
This program should be used for an athlete whose goal is to race Ironman Florida and has good fitness in the past 4-6 weeks.

Requirements: You should be able to swim at least 2000 yards, bike at least 2.5 hours and be able to run 60 minutes.

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 a race simulation 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' 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
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 = 5/66, 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 1
Drills 5: 12x200. 2400 yds

12x200 yards today. 3x this set: 200 focused on your breathing, one google in the water, one goggle out when you breath. 200 is focused on the entry part of your stroke. 200 is going to be focused on your catch part of your stroke. 200 foucsed on your finish of your stroke - hand brushes low on your thigh. Now repeat the set.

Sample Day 2
Bike Strength: Strength - 90 min

90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

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 3
Easy Recovery 3000 yd

Easy 3k straight swim.

Sample Day 4
5m with 4x2' hard

Run 50' on a flat course or treadmill. This approximately a 5-mile run. First mile is warm-up, stay Zone 1-2. Next 2 miles will be 4 x (2' hard in Zone 3-4, 2' easy in Zone 1-2). I want each hard effort slightly faster than the last, so pace yourself from the start. Easy cool down.

Sample Day 4
LT 4x3'

15' wu, 15' cd. 4' hard at LT (RPE 8, 90IF), 6' easy (zone 2). Do this 3x.

*IF = % of Power at Threshold. 90IF = 90% of Power at Threshold.

Michael Ricci

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.