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Off-Season Triathlon Skill Development: Intermediate/Advanced, 12 weeks, with Functional Strength


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

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13 Weeks

Plan Specs

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

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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 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.

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
1:22 hrs 0:45 hrs
2:30 hrs 1:55 hrs
1:45 hrs 1:35 hrs
1:34 hrs 1:10 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:22 hrs 0:45 hrs
2:30 hrs 1:55 hrs
1:45 hrs 1:35 hrs
1:34 hrs 1:10 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 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

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