The Kona Endurance Training Plan Hub

Train Smart. Race Ready. Fully Integrated.

18 Weeks to Kona. This Is Where You Prime.

The Proven System for Serious Kona-Bound Athletes

If you're racing or planning to qualify for Kona this year, this is the only plan you need.

Built with Norwegian + German endurance methods, backed by a free VO₂max + VLamax + FTP test, and designed with full integration of mental training, fueling strategy, and real-world adaptation.

This isn't a generic plan. It's a race-tuned performance system.

✅ 18-week structured build to Ironman Kona

✅ Based on VO₂, VLamax, FTP test results (free via app.konaendurance.com)

✅ Power, pace & heart rate based

✅ Includes mindset, nutrition & strength

What Makes This Plan Different?

  • Created by a former pro triathlete & coach with athletes racing Kona for real

  • Tested under the P.R.O. System (Performance • Resilience • Optimization)

  • Mindset Mondays for mental composure on race day

  • Session-by-session fueling guidance

  • Designed for 12–20 hour training weeks with smart load balancing


Athlete Stories

Real athletes. Real schedules. Real growth.
These aren’t elite pros — just busy people like you, proving it’s possible to succeed without burnout.

Female cyclist wearing a Tulane cycling jersey, helmet, and sunglasses, smiling with arms raised in victory on a podium at the South East USA Cycling Conference, with logos and banners in the background.

“Flo is a fantastic coach and provides the best feedback and recommendations. He truly knows his stuff and will create a highly personalized training plan around your schedule and provide feedback on every workout. Since starting his training plan, I have progressed so much and feel stronger and more confident. I really enjoyed his scientific approach to training and would highly recommend him to anyone at any level! He also provides the best nutrition advice. I have learned so much from him!”

Jess Chen

A woman with light skin, blonde hair, and a warm smile, wearing a white sleeveless blouse with small holes, standing in front of a wooden background.

“Super tailored program with an incredibly accessible coach. The empathy, personal contact, and support I received went above and beyond what I’d expect from any coach!

Sierra Avery

A young man wearing a beige cap and a black shirt with a gray backpack, standing outdoors on a grassy field in cloudy weather.

“I have been training with Flo for some time now and can only report positive things. Besides his own sport scientific knowledge, Flo understands how to deal with his athletes especially on a human level. Week after week, despite my stressful work and family life, he manages to integrate the training and balance everything. I can recommend Kona Endurance without hesitation.”

Robert Wortmann

Smiling man wearing sunglasses and a colorful tropical-themed shirt, outdoors with power lines and cloudy sky in the background.

Under Flo's guidance, I have dramatically improved and now win numerous races. The personal coaching has not only advanced me on the path to becoming a professional athlete but has also facilitated incredible personal development. This program truly helps you grow both as an athlete and as a person.

Tom Dreyer

How It Works

  1. Take your free metabolic test → Get exact zones (VO₂, FTP, VLamax)

  2. Load the plan in TrainingPeaks → Fully structured by zone

  3. Follow the sessions, mindset work, and fueling guidance week by week

  4. Peak for Kona without burnout

Not Sure Where to Start?

Take the free test or email us directly — we'll match you with the right plan.

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Train with clarity. Peak with purpose.

Kona Endurance Training Plans — Science. Structure. Soul.