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


Laura Marcoux: D3 Multisport, USAT Level II Endurance, Ironman Certified Coach, NSCA-CPT

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16 Weeks

Plan Specs

triathlon half ironman intermediate advanced power based hr based pace based tss based

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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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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.


Never hesitate to reach out:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:07 hrs 3:30 hrs
2:17 hrs 1:20 hrs
2:04 hrs 2:15 hrs
0:32 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
4:07 hrs 3:30 hrs
2:17 hrs 1:20 hrs
2:04 hrs 2:15 hrs
0:32 hrs 0:45 hrs

Training Load By Week

Laura Marcoux

D3 Multisport

I am a USAT Level II Endurance Coach, an Ironman Certified Coach, and an NSCA-CPT. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require getting uncomfortable. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to use triathlon to challenge themselves and find some meaning in their lives. I believe that it is my job to provide you with a road map for reaching your goals, and to be your teammate in the process.

Sample Day 1

1:00 Aerobic

Zone 1-2, easy effort.

Sample Day 1

No Equipment Workout- Mobility & Stability Focus

Start with 10 minutes of biking or running and dynamic stretching, then:

Standing Straight Leg Extension
Back Lunge with Twist
Snow Devils
Seated Leg Raise + Abduction
Lateral Leg Raises
Single Leg Hip Raises

Sample Day 2

1500 drills, 50's

500 wu- mix of free and stroke
500 alternating 25 drill/75 swim
10x50 on 20" rest. Swim easy and focus on form.

Sample Day 3

Aet 1

Aerobic Threshold 30 min workout: 10 minutes zone 1, 10 minutes zone 2, 10 minutes zone 1

Sample Day 4

Trainer Pedaling Drills #1

WU: 15' easy
4’ at 100 RPM
3’ at 110 RPM
2 ‘at 120 RPM or highest sustainable RPM
5' easy spin
4x 30" max RPM with 90" easy between each
Cool down for the rest.

Sample Day 5

Full Body Core Circuit

10' run or bike warmup, dynamic stretching

Run Drills, w/ medicine ball overhead
Bird Dogs
Bent Over Rows
Scorpian Pushups
Back Lunge with Twist
Ice Skaters
Turkish Get-ups

Easy 5-10 minute cooldown

Sample Day 6

1:30 Aerobic, Base Building

First 20' is easy Zone 1 (RPE 5, 60IF) then the rest is at steady Zone 2 (RPE 6, 70IF) while keeping cadence in 85-92 range and eating and fueling properly.

$129.00 - Buy Now