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Ironman 10 weeks - performing perfect - by pro Coach Chris Decker


Christian Decker

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10 Weeks

Plan Specs

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

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Plan Description

Take the next step and go for a Top10 in your agegroup 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

Have fun and reach your personal goal. 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:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:41 hrs 3:05 hrs
12:16 hrs 5:00 hrs
3:38 hrs 1:39 hrs
0:33 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:41 hrs 3:05 hrs
12:16 hrs 5:00 hrs
3:38 hrs 1:39 hrs
0:33 hrs 1:00 hrs

Training Load By Week

Christian Decker

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

Sample Day 1

Monday swim

Welcome to the 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

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

Core workout

Sample Day 2

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

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

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.

Sample Day 4

Basic Endurance

Todays swim session is all about basic endurance. So no hard intervals.

RPE 13

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