Browse More Plans

D3 Multisport No Fluff, 12 Weeks, Upside Down Pyramid, Winter Plan: Int-Adv, 10 hrs/wk

Browse More Plans

D3 Multisport No Fluff, 12 Weeks, Upside Down Pyramid, Winter Plan: Int-Adv, 10 hrs/wk


Mike Ricci: USA Triathlon Coach of the Year, USAT Level III Elite Coach and D3 Multisport Head Coach

All plans by this Coach


12 Weeks

Plan Description

No-Fluff Off-Season Plan

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Length: 12 Weeks
Time: 175 hours (14.5wk) (10 hrs/wk)

This program can be used to spice up your training at any point in the season; winter, spring, summer or fall. The basic premise of this program is to help you improve your VO2 max and threshold.
This program should be used for the following athletes ONLY:
*Three solid years of training – with at least 400 hours per season.
*NO injuries over the last training season.
*Come off a season where you have already raced an Olympic Distance triathlon and are looking to give your training a boost.
*Consistently run 20 miles or more per week, for at least 3 seasons.

Requirements:Swim: You should be able to swim at least 3 times per week for at least 1500 yards or more.
Bike: You should be able to bike at least 1 hour, 3 times per week.
Run: You should be able to handle 20 miles a week of running, without injuries.

Theory behind the plan:

This plan is based on a non-traditional training routine. The basic principle is that we are trying to get as fast as possible before we increase the volume. The common question is ‘If I focus on speed early in the preparation cycle, will endurance suffer?’ If I had my choice of coaching an athlete who has power and strength vs. an athlete who is ‘in-shape’ with a big aerobic base, I would rather coach the athlete with power and strength. It is significantly easier to get a powerful athlete 'in shape', than it is to make an 'in shape' athlete explosive. The first will take weeks the second may take years.


This plan has 3 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 8-10.5 hours. This program can be used leading into any of the other D3 programs such as the 12 Wk. Oly Distance, 70.3 or 140.6 Distance races.

IT IS HIGHLY RECOMMENDED to use a weight training program to improve joint strength for injury prevention. The best days for this specific program are Wednesdays and Fridays where there is only one workout - the swim.

We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

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.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and coached of the University of Colorado Triathlon team to 4 consecutive National Titles. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our 'How to use Intensity' documents. You’ll also have access to our online videos for run, swim, bike and transition drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:04:00 01:50:00
Bike x3
03:15:00 02:00:00
Swim x3
02:32:00 01:10:00
Strength x2
01:20:00 00:40:00
Day Off x1
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:04:00 01:50:00
03:15:00 02:00:00
02:32:00 01:10:00
01:20:00 00:40:00
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Michael Ricci


The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ 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 or 1-to-1 coaching.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$85.00 - Buy Now