Ironman - Win your age group - by pro coach Chris Decker

Author

Christian Decker

All plans by this Coach

Length

10 Weeks

Typical Week

4 Swim, 5 Run, 5 Bike, 1 Strength

Longest Workout

1:40 hrs swim
5:00 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman advanced masters multi day power based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Take the next step and go for your age group in an IRONMAN-Event. There is no such feeling as standing on the podium, qualify for Kona or race strong at the Big Island. 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 every year approximately 5 -15 athletes in the Top 10 athletes of their age group in an IRONMAN. This plan is ideal for advanced who want to qualify for Kona and have already build a basic fitness and are able to train 20-25h 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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 21:20
Training Load By Week
Average Weekly Training Hours: 21:20
Average Weekly Breakdown

Christian Decker

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

Back to Plan Details

Sample Day 1

1:00:00
3100m
38.9TSS
Monday swim

Welcome to the triworx-coaching.com Kona prep, the training plan that will make you race strong on the Big Island.

We start the first week with an 3100m swim session, with focus on longer sets of 300m and some intervals of 150m.
Focus on a proper stroke length.

Enjoy and have a succesful prep.

RPE 13-14

Sample Day 1

1:15:00
9.32mi
72.2TSS
Endurance run

Today is an easy endurance run.

The goal of this run, is to build your basic endurance, so please no hard efforts and if you are running in a hilly terrain, slow down.

RPE 13

Sample Day 2

1:00:00
3100m
42.2TSS
Tuesday swim session

Todays session is about the longer distances. Main part is 3x400m with increasing swim speed at the end of the session.

You can choose, if you want to do this workout early in the morning or as the last session in the evening.

RPE 13-15

Sample Day 2

0:30:00
21.1TSS
Core workout

Sample Day 2

1:30:00
79.5TSS
Endurance ride

The first ride of the week is just an easy endurance ride at 75% FTP.

As long distance triathlon is all about minimizing you calorie consumption, focus on a high cadence during every workout and during the race. Higher cadences use different muscles types then cadences where you focus on power. This will make you run faster and reduce your calorie consumption. Proper shifting is also essential.

Note every rider is different, so any rpm within the given range is good.

RPE 13

Sample Day 3

1:00:00
7.46mi
60.7TSS
Interval-session 4x1000m

Today we focus on speedwork.

After an easy warm up of 3k, you'll perform 4x1000m at your 5k race-pace. After every interval it is 400m easy running. When you're finished cool down for 3.8k and loosen your muscles.

Intervals RPE 17-18, all other parts 13.

Sample Day 3

3:05:00
200.6TSS
Fun ride

Today is a 3h endurance ride spiced with three intervals.

The session is called fun ride, as I want you to perform the intervals as a race. If you ride in a hilly region, attack every hill and make sure, that you'll have at least a 5' break in between the intervals. If you want you can also race a friend. If you ride on the flats you can perform a time trial of 10' or a team time trial slipstreaming your training buddy after you performed the interval.

RPE 13-14, Intervals RPE 18-19.

Ironman - Win your age group - by pro coach Chris Decker

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