Ironman 12 weeks - performing perfect - by pro Coach Chris Decker

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Ironman 12 weeks - performing perfect - by pro Coach Chris Decker


Christian Decker

All plans by this Coach


12 Weeks

Typical Week

4 Swim, 5 Bike, 5 Run, 1 Strength

Longest Workout

2:00 hrs swim
5:00 hrs bike
3:05 hrs run

Plan Specs

triathlon ironman advanced multi day power based pace based tss based

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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Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


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 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 a 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:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 20:30
Training Load By Week
Average Weekly Training Hours: 20:30
Average Weekly Breakdown

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

Basic long swim

800m. easy
6*50m. 6*(25m. drills + 25m.easy) rest15
6*50m. 6*(25m. acceleration + 25m.easy) rest15

100m. easy

4*400m.(endurance) rest 20
1. 400m. IM
2. 400m. free PB+PD
3. 4* 100m. IM
4. 400m. free PB+PD

100m. easy

12*100m. 80-90% effort, PD rest45

200m. easy

Sample Day 1

Basic ride including some strength work

Approaching some hills you can increase your effort, play with the course you are riding.

Sample Day 2

Core workout

Sample Day 2

Endurance run Sub 40

Use this run to build your basic endurance. In order to achieve this, please do not run too fast, keep it easy.

RPE 12-13

Sample Day 3

VO2max session

4*50m. 25m. drills + 25m. easy rest15
8*50m. 25m. sprint + 25m. easy rest15

5*100m. PB+PD free FAST! rest10

100m. easy

5*100m. 5*100m. PB+PD free FAST!! (same time as before!) rest15

100m. easy

4*150m. 4* [50m. IM (80-90%)
+ 100m. free(GA1)] rest15

4*50m. sprint @1:00

100m. easy

Sample Day 3

easy ride

First week of he prep we take it easy. Today is just an easy longish ride, which is also perfect to join a group and have some fun while being outdoors.

RPE 12-13

Sample Day 4

Core workout

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