Ironman 70.3 - Take the next step to a PR (Intermediate) - by pro coach Chris Decker

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:23

Take the next step and go for a new PR in an IRONMAN 70.3-Event. There is no such feeling as achieving a new personal best. No matter what your goal is, this plan will make it possible.

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to bring intermediate athletes to a new level of fitness. This plan is ideal for athletes who want to take the next step and have already build a basic fitness and are able to train 10h a week. Please note that some additional stretching and massage should be integrated in the plan.

NOTE: There is also a premium version of this plan with 2 hours Skype or phone consultation with Chris Decker.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Have fun and reach your personal goal. triworx-coaching.com makes you performing perfect. Visit our website for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: info@triworx-coaching.com.

Sample Day 1
0:35:00
3.73mi
35.9TSS
Basic Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 2
0:30:00
20TSS
Core stability, basic

Do 4 circles as follows with 1 min rest in between the circles:
Push ups 10-15 reps
Dips 10 -20 reps
Front plank 40 sec
Side plank right 40 sec
Side plank left 40 sec
leg lifts on the side right 12 reps
leg lifts on the side left 12 reps
lunges each side 12 reps
crunches 12 reps

Sample Day 2
0:44:00
4.97mi
49TSS
Extensive Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 70-80% of FTHR.

Sample Day 3
1:05:00
3000m
37.2TSS

300 warm up, your choice
300 drills
4x50 (15sprint/35 easy) @ 1:00
100 pullbuoy @ 1:45
200 focus on long stroke @ 3:30
300 (25 right arm, 25 left arm, 50 both)
400 90% rest :60
500 (4x125 50 pullbuoy/25 legs/50 pullbuoy 90% rest :20)
3x200 90% @ 3:30
100 cool down, your choice

Sample Day 3
1:30:00
58.1TSS
Basic endurance ride

This is an easy endurance ride to build your basic endurance and recover from the harder sessions.

Sample Day 4
0:35:00
3.73mi
36TSS
Basic Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 5
1:10:00
7.46mi
72TSS
Endurance Run 12

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Christian Decker
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triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris