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Ironman 10 weeks final prep - by IM Champion Astrid Stienen

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Astrid Stienen

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This is a demanding plan for the final 10 weeks before your A-race. It will help you to take you to the next step and finish in the Top-10 of your age group at a big event. There is no such feeling as standing on the podium, qualify for Kona or race strong on the Big Island. This plan will help you to live your dream.

Ironman Champion Astrid Stienen already proofed that she can not only race strong but also be a smart coach. Working together with athletes from all over the world, she will help you to achieve your goals. She not only raced in Kona herself but also helped athletes to qualify for Kona.

This plan is made for ambitious athletes who want to qualify for Kona and already have a solid form and fitness. You should be able to train 20-25h per week. If you find time for additional stretching and massage it will help you with your recovery.

NOTE: There is also a premium version of this plan: Talk to Astrid on Skype or Facetime and discuss your plan and get additional tips for your race day.


Structured workouts will make it easier to follow this plan. You can see your own target zones for every workout and get daily email reminders or mobile notification. You will also be able to see a graphic representation of the workout in the TrainingPeaks website or mobile app which helps you understand how the workout is built.

If you have a compatible device such as Garmin, Zwift, TraninerRoad, CacleOps, RacerMate or other you can export the workouts which will make training even easier for you. For more details visit: http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

I hope you enjoy training with my plan. For more information please visit my website astridstienen.com

Of course, you also have the opportunity for a one on one phone, Skype or email consultation. This would be at an extra cost of $150/hr. For more information or to set up a consult, please contact me: astrid@triworx-coaching.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx5
5:18 hrs 7:00 hrs
Bikex5
12:16 hrs 5:00 hrs
Swimx4
3:47 hrs 2:00 hrs
Strengthx1
0:39 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
5:18 hrs 7:00 hrs
Bike
12:16 hrs 5:00 hrs
Swim
3:47 hrs 2:00 hrs
Strength
0:39 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Astrid Stienen

triworx-coaching.com

I'm an IRONMAN-Pro, 2x Ironman Champion with a PB of 8:54 and - as an Agegroup-athlete - Ironman World- and European Champion. I love to share all my experience as coach. Seeing my athletes succeed is the fuel of my life and one of the best feelings I know.

So if you also want to succeed and think we can be a good team. Just get coached by me or buy one of my training plans.

I'll help you become who you want as an athlete.

Let's start.

Astrid