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IRONMAN® 70.3: Advanced, 16 weeks, by Power (Bike), Pace and HR


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

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16 Weeks

Plan Specs

triathlon half ironman 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 is a 16 week build leading up to a Half Ironman or 70.3 distance race. Plans for advanced athletes are designed to build upon the aerobic endurance necessary for completing the distance, while adding components of speed, strength, and resilience. Strength training is primarily mobility based, is structured to support swim, bike, and run performance and minimize risk of triathlon-related injuries. This plan incorporates race-specific pacing, simulations and benchmark testing in order to prepare you for your best race performance.

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
2:47 hrs 1:20 hrs
1:56 hrs 2:15 hrs
4:22 hrs 3:30 hrs
1:06 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
2:47 hrs 1:20 hrs
1:56 hrs 2:15 hrs
4:22 hrs 3:30 hrs
1:06 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

Functional Strength/Pre-hab

10 minute run or bike warmup, dynamic stretching

monster walks with band
back lunges with twist
side lunges
scap pushups
snow devils
bird dogs

Rotator Cuff Pre-hab:
internal rotation
external rotation

Sample Day 1

Trainer Pedaling Efficiency 1- ILT 30"

WU: 10'
One leg spinning alternating right and left legs. Spin for 30" right leg, then spin at 100 PRM with both legs for 30". Then spin for 30" left leg, then spin at 100 RPMs with both legs for 30". That is one repetition. Do 8x. Next is 5' at 100 RPMs, then 2.5' at 110, RPMs, then 1' at 120 RPMs. Then you will spin 4 x MAX spin out. Go until you can't spin any higher, spin easy for 1', repeat.
CD: 10'

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 3

Band Work- Swim Pulls

All exercises are done with a resistance band (with handles):

tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
full pulls

internal shoulder rotation
external shoulder rotation

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 4

Run Drills/Strength Maintenance 1

10 min run or bike warmup, dynamic stretching

Run Form Drills: Perform about 30-40 yards of each drill, with easy walking between each:
High Knee Skips
Butt Kicks
Side Shuffling

The following exercises should be performed lying supine on the ground with a swiss ball:
Leg Curls
Hip Bridges
Leg Raises
Windshield Wipers

Air Squats
Swim Pulls with Band
Mountain Climbers

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