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IRONMAN® 70.3: Intermediate/Advanced, 16 weeks, Bike Power Strength Workouts

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IRONMAN® 70.3: Intermediate/Advanced, 16 weeks, Bike Power Strength Workouts

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Laura Marcoux: USAT Level II Endurance, Ironman Certified Coach, NSCA-CPT

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Coach Laura’s Keys to Performance:

1. Endurance Training: We must increase our aerobic capacity in order to cover the distance and duration that is necessary for our race goals. Quality will always be emphasized over quantity.

2. Strength Training: Being a durable, resilient, well-rounded athlete is necessary for longevity in triathlon. Strength training is periodized and takes different forms depending on what phase of training we are in, but it is a consistent staple in the training program.

3. Mental Training: Maintaining a process-focused mindset allows for continued progress as athletes and as humans. Results are driven by commitment to and love of the process. We are never done learning, exploring, uncovering, and growing as both humans and athletes. Commit to being open-minded, showing up every day, and not being afraid to fail.

4. Recovery: Progression is a combination of build and recovery. The recovery phase is crucial because that is when your body soaks in the adaptations of training. Training breaks your body down, then recovering builds it back up stronger than before. There are many recovery modalities, but the most important concept is that you commit to resting both your body and mind.


About the Plan:

This training plan is a 16 week build leading up to a half ironman distance race. It is designed to build upon the aerobic endurance necessary for completing a half ironman, while adding a strength and speed component in order to maximize your performance and prevent triathlon-related injuries. The strength workouts in this plan are specifically designed to build and maximize bike power.


Additional Benefits:

Upon purchasing a training plan, you’ll gain access to Coach’s Laura’s athlete resource website, which includes but is not limited to: training terminology, guidance on zones, strength training videos and descriptions, tips for swim, bike, run, and mental training, race planning guidelines, and much more.


Questions?

Never hesitate to reach out: lmarcoux16@gmail.com

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:08:00 03:30:00
Swim x3
02:17:00 01:20:00
Run x3
02:05:00 02:15:00
Strength x2
00:33:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
04:08:00 03:30:00
Swim
02:17:00 01:20:00
Run
02:05:00 02:15:00
Strength
00:33:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Laura Marcoux

Laura Marcoux Coaching

Energy Alignment & Flow Coaching: 
In a typical coaching framework, the gratification of hitting a performance metric or achieving a goal is often short lived, dependent on external recognition, and centered within a preexisting framework of success.
Although success and achievement are created and experienced here, they are not the purpose. We learn how to cultivate and live from an inspired and grounded center, which innovates and manifests entirely new more holistic cosmologies of success.


  • 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.

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