Ironman prep 12 weeks - by IM Champion Astrid Stienen

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Ironman prep 12 weeks - by IM Champion Astrid Stienen


Astrid Stienen

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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 masters time goal multi day power based pace based tss based strength

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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.

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.

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:

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

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:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 20:06
Training Load By Week
Average Weekly Training Hours: 20:06
Average Weekly Breakdown

Astrid Stienen

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.


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

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 2

Strength Routine / see Attachment

Strength is a very important factor if you are aiming for new personal bests. So I worked out a training routine which helped professional triathletes to even win IRONAM races and Agegroupers to achieve a lot better posture than they had before. With this posture movements during endurance sports get more efficient and faster.

Please find attached the strength routine I strongly recommend to do 2-3x a week.

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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