IRONMAN® 70.3: Advanced, 12 weeks, with Functional Strength

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IRONMAN® 70.3: Advanced, 12 weeks, with Functional Strength


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

All plans by this Coach


12 Weeks

Typical Week

3 Swim, 2 Strength, 3 Bike, 1 Other, 3 Run

Longest Workout

1:20 hrs swim
3:30 hrs bike
2:15 hrs run

Plan Specs

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

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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Includes Structured Workouts

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Learn More about Structured Workouts.

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 12 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:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:39
Training Load By Week
Average Weekly Training Hours: 10:39
Average Weekly Breakdown

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

Strength Build 1

10' run or bike warmup, dynamic stretching

Front Squats
Russian Twists

Single Leg Press

Dumbbell Bench Press
Dumbbell Bent Over Rows

Challenge Exercise: Turkish Get-Up

Sample Day 1

Trainer Pedaling Drills

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

Sample Day 2

Equipment Drop- Endurance 1, 2700

300 w/u
6x 50 with fins (25 kick on back/25 swim)
(300 swim with snorkel (if you have it), buoy, ankle band/
3x100 snorkel and ankle band/
4x50 swim at 80% effort with good form and body position)
12x 25 at 80% effort with higher than typical stroke cadence
200 c/d

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 3

Strength Build 2

10 min run or bike warmup, dynamic stretching

Dead Lifts
Supine Leg Raises

Scap Pushups
Snow Devils

Flutter Kicks
Scissor Kicks
Pikes with Swiss Ball

Challenge Exercise: Single Leg Pike with Swiss Ball

Sample Day 4

Ladder 2x (30", 1', 90", 2')

WU: 15' with 3x30' hard/ easy to get you warmed up!
2x( 30" hard, 30' easy, 1' hard, 1' easy, 90" hard, 90" easy, 2' hard, 2' easy - back to 30"...). Finish with 3x max spin ups - up to 120 rpms if you can get there!

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