Off-Season Skill Development: Intermediate/Advanced, 12 weeks, with Strength Training Build


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

All plans by this Coach


12 Weeks

Typical Week

2 Strength, 2 Bike, 2 Run, 1 Day Off, 2 Swim

Longest Workout

3429 m swim
1:55 hrs bike
1:35 hrs run

Plan Specs

triathlon ironman intermediate advanced power based hr based pace based tss based strength base period

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Author: Laura Marcoux
  • D3 Multisport Coach
  • USA Triathlon Level II Coach
  • Ironman Certified Coach
  • NSCA Certified Personal Trainer
  • Coach of World Championship Qualifiers at every distance: ITU Worlds, 70.3 Worlds, and Kona
  • Coach of 1st time Ironman and 70.3 athletes of all levels
  • Personal athletic accomplishments include qualifying for Ironman and 70.3 World Championships, and playing Division 1 lacrosse at The University of Connecticut

A solid training plan equals athlete success.

Plan Description: This plan is designed to build triathlon-specific strength that supports swimming, biking, and running. The SBR workouts included in the plan are primarily aerobic, with an emphasis on technique, in order to maintain base fitness while building the strength necessary to increase power, speed, durability, and to prevent triathlon related injuries. Anytime you see the same strength workout 2 weeks in a row, the goal is to try to increase the amount of weight you are lifting for each applicable exercise. It's ok to decrease repetitions, within the given range.

Requirements: Athletes should have good fitness in the past 4-6 weeks, as well as basic knowledge about strength training form before attempting to lift heavy weights. This plan also requires basic gym equipment.

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.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Laura is a full time coach and she is dedicated to providing athletes with the blueprint that gives you the best chance to reach your goals.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts and core programs
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Laura 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: 05:38
Training Load By Week
Average Weekly Training Hours: 05:38
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.

Back to Plan Details

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 2

Bike Base Endurance

45' ride on a flat course. Keep HR in Zone 1-2.

Sample Day 3

Run Drills/Strength Maintenance 1

10 min run 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

Finish the rest of the 45' run here, then finish with the strength exercises below:

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

Sample Day 5

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 5

4x500, 2000 yd

No warmup - swim 500 yds straight keeping each 100 yd increment within 3" of each other. 5 x (25 rt side kick, 25 left side kick, 50 medium effort - 30" rest). Swim 500 yds straight - same as first 500 yd straight. 30" rest. 500 Progression - (100 CFD, 100 Free, 100 Paddles, 100 Free, 100 CFD).

Sample Day 6

60' Aerobic with Spin Ups

60' ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 15' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 15 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Zone 2 (RPE 6, 70IF).

Sample Day 7

Aet 1

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

Off-Season Skill Development: Intermediate/Advanced, 12 weeks, with Strength Training Build

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