Ironman Whistler, BC 24 weeks, Starts 2/13/17, Beginner by HR, RPE, and Power

Average Weekly Training Hours 13:37
Training Load By Week
Average Weekly Training Hours 13:37
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: 24 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, plus 1-2 days of strength training and core work. The maximum volume is approximately 18 hours, and consistently around 15-16 hours per week.

Requirements: You should be able to swim at least 1500 yards. You should be able to bike at least 90 minutes and be able to run/walk for 60 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:
IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
Drills 14: 2100 yds

WU: 300 easy - mix of strokes. 5 x (25 catch-up, 25 left-side kick, 25 right-side kick, 25 fingertip drag, 50 free). Flow from one drill to the next, 1' rest after each set. 200 free - medium effort. 100 pull easy. 200 free - slightly harder effort. 100 paddles easy. 200 free - a little bit harder. CD: 250 easy - mix of strokes.

Sample Day 2
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 = 5/66, 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 2
Easy Z2

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

Sample Day 3
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
Straight Swim

WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim .

MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s.

CD: 200 kick easy.
100 swim good form.

Sample Day 4
Tempo Run, 20'

20' warm up, then 20' of tempo running at 15" a miler SLOWER than 10k pace. 20' 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.

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