Ironman 70.3 New Orleans 16 weeks, Starts 7/2/18, Advanced, by Power with Structured Workouts

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Ironman 70.3 New Orleans 16 weeks, Starts 7/2/18, Advanced, by Power with Structured Workouts


Mike Ricci USA Triathlon Coach of the Year and Elite Coach

All plans by this Coach


16 Weeks

Typical Week

3 Swim, 3 Run, 1 Strength, 4 Bike, 1 Day Off

Longest Workout

1:30 hrs swim
4:00 hrs bike
2:05 hrs run

Plan Specs

triathlon half ironman advanced power based hr based

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Includes Structured Workouts

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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: 7/2/18
Length: 16 Weeks
This program should be used for an athlete whose goal is to race Ironman 70.3 New Orleans and has good fitness in the past 4-6 weeks.
Requirements: You should be able to swim at least 2000 yards, bike at least 2 hours and be able to run 60 minutes.

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 a race simulation 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', 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).


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:44
Training Load By Week
Average Weekly Training Hours: 11:44
Average Weekly Breakdown

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, customized plans, or 1-to-1 coaching.

Sample Day 1


Warm-up 400+ 3 * 200 on 20" rest

2 * 50 back 1:30 rest

3 * 200 on 20" rest

2 * 50 back 1:30 rest

3 * 200 on 20" rest - descend each set of 200s.

100 easy swim

6 * 75 kick

600 pull

100 easy swim

12 * 75 (3 * 1st drill, 2nd Stroke, 3rd easy, 4th FAST) 20" rest

200 Warm-down

Sample Day 1

WB 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 = 5/6, 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

90' Recovery WB

Easy spin for 90' in small chain ring. After 15' wu - for the next hour every 3' - spin up to 100 RPMS - then take the last 15' as cool down. Z2 = 65-75% of FTP. Z3 = 80-85% of FTP.

Sample Day 2

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

Variably paced

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.
200 kick easy.
100 swim good form.

Sample Day 4


Easy spin for 60' in small chain ring (RPE 6, Z2, 65IF).

Sample Day 4

8x2' Hill Repeats WB

Run 10' warm up to your favorite 2-3' minute hill. Workout is 10x2' hard - should be at LT (Z4, RPE 8, T Pace) at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.

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