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D3 Multisport 4 week, Indoor Winter Base 3 (of 4) Training, connects with Zwift, Rouvy, Trainerroad

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D3 Multisport 4 week, Indoor Winter Base 3 (of 4) Training, connects with Zwift, Rouvy, Trainerroad

Includes Structured Workouts

Author

Mike Ricci: USAT Coach of the Year and Level III Elite Coach - D3 Multisport Founder and Head Coach

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Plan Description

All workouts are downloadable to smartwatches (Garmin, Suunto, Apple), and apps such as Zwift, Rouvy, and Trainer Road

Consistent training of 2-3 weekly workouts per sport over the prior 4-6 weeks

You should be able to swim 3,500 meters without stopping

You should be able to bike for at least 80 minutes at a steady pace

You should be able to run for at least 75 minutes at a steady pace

Strength and core workouts are included with video demonstrations

Quality workouts are spaced out by 2-3 days to ensure proper recovery

Your day off is Friday, your long ride is Saturday and your long run is Sunday

After your initial Swim Pace, Heart Rate, and Power evaluations, your zones are automatically adjusted and customized to you for each workout

Busy life? 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. These plans provide time-efficient workouts - with no junk miles. Get in and get it done!

Time management. In this program, the objective is to be a foundation or base fitness for the upcoming season. There will be bike-run (‘bricks’) workouts but mostly this plan is about the frequency and the consistency.

Test your progress. During the plan, there will be periodic testing to assess your fitness and re-adjust your Heart Rate and Power Zones. If you don’t train with HR or a power meter, that’s fine. The tests are still good training as you can also measure improvement based on time and effort.

EVIDENCE! Our plans are carefully designed with evidence-based training science, technology, and wisdom from one of USAT’s highest professionally certified coaches. You will gain confidence week-by-week that you are ready for race specific training, when the time comes.

Coach Support: Private, Team D3 Facebook group to ask our USAT Certified Coaches questions

Knowledge: Premium content, instructional videos, and training tips

Teammates: Gain support and camaraderie from other like-minded athletes through Team D3

Savings: Team D3 Partner Discounts

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts	Weekly Average	Longest Workout
Run x4	03:44:00	01:50:00
Strength x3	01:29:00	00:45:00
Swim x3	01:44:00	01:10:00
Bike x3	03:42:00	02:00:00
Day Off x1	——	——

Workouts Per Week	Weekly Average	Longest Workout
Run	03:44:00	01:50:00
Strength	01:29:00	00:45:00
Swim	01:44:00	01:10:00
Bike	03:42:00	02:00:00
Day Off	——	——

Training Load By Week

This plan works best with the following fitness devices:

Power Meter
Heart Rate Monitor
GPS

All supported devices

Michael Ricci

D3 MULTISPORT, INC

D3 MULTISPORT, INC.
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.

View all Training Plans by this Coach

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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.

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