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Training Plan

This 16-week architecture replaces subjective guesswork with a strict, data-driven protocol engineered to survive 113km. Across four clinical phases, the plan establishes a cardiovascular baseline, forces structural adaptation, evades local AQI pollution through tactical indoor sessions, and executes a precise taper. By anchoring every workout to hard biometric redlines, it guarantees peak metabolic efficiency on race day without triggering systemic failure.

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          Looking at the project as a whole, the product was highly successful in achieving my initial goals. I successfully achieved the “Excellent” benchmark for six out of my eight success criteria, proving that could translate scientific and biological knowledge into a format that is sensible for my target audience of students aged between 14 and 20 years old students. I successfully built the digital platform that was planned, and keeping the entire project strictly under the 30,000,000 VND budget shows that this could be a realistic and achievable journey for the others. 


          However, I encountered two main changes. First I should have purchased a stable chest Insta 360 mount to actually capture the running POV footages because the magnetic mount completely failed under high intensity of running that created shake. Furthermore, I should’ve include a data with the an uncertainly enable my target audience to comprehend the rate of success and its possibility. To finalise, the product perfedctly addressed my initial original goal. As I wanted to understand the preparation process for an Ironman 70.3 and define, understand the biological limits of human. Building this website forced me to move past just from exercising with the ter “I feel good today” to learnn the sport science behind it. By having to understand concepts such as glycogen resynthesis and lactate thresholds. I now have a complete scientific comprehension of how to survive a 113km Ironman without causing biological collapse, which is definitely the mindset that I need heading into IB DP and future medical training. 

© Conquer Your Ironman 2026 EIS

Frank Chao

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