IRONMAN 20 weeks - performing perfect - by pro coach Chris Decker

Author

Christian Decker

All plans by this Coach

Length

20 Weeks

Typical Week

2 Swim, 2 Strength, 3 Run, 3 Bike, 1 Day Off

Longest Workout

1:15 hrs swim
5:30 hrs bike
2:39 hrs run

Plan Specs

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

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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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 a new PR in an IRONMAN-Event. There is no such feeling as finishing an IRONMAN with a new PR and maybe grab a Kona-Slot too. 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 many athlete to ne w PRs. This plan is ideal for intermediate and advanced athletes who want to get a new personal best or finish strong and have already build a basic fitness and are able to train 10-20h (20h are just peak) 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: 12:25
Training Load By Week
Average Weekly Training Hours: 12:25
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

0:45:00
2200m
40TSS
easy swim start

600 warm up
6x50 w/:10 sec rest (descend 1-6)
300 pull
6x50 w/:10 sec rest (descent stroke count 1-6)
300 pull
4x50 w/:30 sec rest (3/5 breathing pattern by 50)
2x50 w/:20 sec rest(all FAST!!!!)
100 cool down
*2200 Total*

Sample Day 1

0:30:00
Core stability / after the swim session / look at the attachment

Hi,

as I don't know your strength routine, I'll give you our basic core and leg stability routine for endurance athletes.

Start with 2 circles and you can build it over the next 4 month up to 4 circles.

If you don't have any issues going on where a physiotherapist is working on, this is a good workout that addresses all the muscles you need and focuses on stability not gaining weight in form of muscles.

Best,
Chris

Sample Day 2

0:40:00
5.1mi
Intervals

Hi

we start running with hard sets to improve your VO2 max.

As I say VO2max, this means two things:
Hard sessions to work on your hear minute volume (how much blood can be pumped by your heart in one minute) and easy sessions which help your muscle cells to build more mitochondria to be able to process more O2. So it is important, that you do the hard sessions hard and the easy sessions easy.


Best,
Chris

Sample Day 3

1:06:00
69.2TSS
GA1 - VO2-Max

Hi,

today is the day we start with the VO2max sessions. These sessions are to meant to increase the volume your heart can pump during one minute. So it is ok, if these intervals are pretty demanding,

Have fun,

Best,
Chris

Sample Day 4

1:00:00
22.71TSS
Active Regeneration

Hi,

this is supposed to be a really easy session. Choose an easy gear with high cadence and just loosen your legs.

Best,
Chris

Sample Day 4

0:30:00
Core stability / look at the attachment

Hi,

and again some core stability.

Best,
Chris

Sample Day 5

0:38:00
4.97mi
49TSS
Tempo run

Hi,

as running is pretty demanding for the body, I love doing as little as possible and as much running as needed. Therefor you will find mostly three types of sessions (intervals, tempo run, and long endurance runs). This helps to improve running performance and hold the toll for the body as low as possible.

Best,
Chris

IRONMAN 20 weeks - performing perfect - by pro coach Chris Decker

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