STRUCTURED PLANS. PROVEN RESULTS.

Coach Alison Freeman is a:
- USA Triathlon Level II Endurance Certified Coach
- Ironman University Certified Coach
- Training Peaks Level 2 Accredited Coach

She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.

About the Plan:

This 12 week program is a Beginner Plan for women ages 45+ who are looking to make gains in bike power and run speed in the pre-season or off-season. The plan utilizes a heavy emphasis on HIIT training, and is specifically structured to balance these HIIT sessions with active recovery.

Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 5-6 hours of weekly training for the past four weeks.

Your training volume for most weeks within the plan will include:
- 3700-4000 yards/meters of swimming / 2 swims
- 2 hours 45 minutes to 3 hours of cycling / 3 bikes
- 2 hours to 2 hours 30 minutes of running / 3 runs
- 30 to 60 minutes of strength, core, and mobility work

All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or power targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as Zwift. See the Structured Workout Help Page for more information.

Have questions?

Email Coach Alison.