NEW! 2014 Bridge from Half-Ironman to Ironman by Power and HR Int.-Adv.

140.6 Ironman Boulder for Beginners

Author: Mike Ricci, USA Triathlon Level 3 Coach
Length: 10 Weeks
Time: 125 hours

This program should be used by an athlete looking to Race an Ironman after a Half Ironman. The schedule consists of 3-5 workouts per week in each sport, 1-2 days of strength training and core work. The maximum volume is around 15-17 hours and pretty consistently around 12-16 hours during the heart of the program. Some of the easier weeks are around 9-11 hours.

Requirements: Requirements: You should be able to swim at least 1500 yards. You should be able to bike at least 60 minutes and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. 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 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! Our main goal with this plan is to get you to cross the finish line happy and healthy!

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 led the the University of Colorado Triathlon team to 4 consecutive National Championships from 2009-2013. 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 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 improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: and check out our website at:

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