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Harry Armstrong | Online Coach

@harryarmstrongcoaching

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Strength • Performance • Endurance
Helping men and women combine strength & endurance
Dad | Husband | Coach | Athlete @merlincycles_rivibrewco_racing

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In just six months, Alejandro has achieved an amazing transformation, dropping 37.5 LBS of body fat, building lean muscle, and completely changing his body composition.

At the same time, he’s hit major performance milestones:

- Running a 3:08 marathon in Madrid
- Went sub-40 minutes (39:45) for 10K just two months later.

We did this through completely structured and tailored nutrition, strength training, and running, built around his goals, travel schedule, and lifestyle.

All while he stayed social every week and managed a demanding career as a 38-year-old financial advisor.

The result… a stronger, leaner, more confident version of himself, with the energy and focus to match.

Now, as we move into Phase 2, the goal is to further optimise performance and build an even more sustainable long-term lifestyle.

If you’re ready to achieve your own transformation and perform at your best, DM me “TRANSFORM” to get started. taken in New York City by @harryarmstrongcoaching

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8 months ago

Ironman 70.3 World Champs baby! 🕺

Swim 1.9km: 31:34 - sea swim

Bike 56 miles: 2:42:38 - 5857ft climbing

Run 13.1 miles: 1:24:28

4:47:13

154/431 Age cat
631/3332 overall

What an experience, absolutely incredible to race on the biggest stage in the world for 70.3 which I will never forget.

Feeling truly fortunate right now that I get to do this.

A huge thank you to everyone who has messaged and supported me over the past 1 year(yes a full year 😅) of prep to get me here - it wouldn’t have been possible without out you.

This sport requires a team around you, from family, friends, training partners and coach who pushes you❤️

Even though I’ve only been racing for just over 4 years now, this sport has taught me enough for a lifetime and im sure there is more to come.

Today was all about showing up, doing the best I can, living in the moment and soaking it all in.

Now it’s time to welcome another little Armstrong into the world in December and to take a few days of rest 😅

Race debrief next week.

Get me my bed! taken in Marbella, Spain by @harryarmstrongcoaching

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a year ago

Let me re-introduce myself… by @harryarmstrongcoaching

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a year ago

If improving or maintaining your physique is important to you and you have introduced endurance sport into your training, then your strength should always be taken as the priority if you have to drop/miss/cut short a session for whatever reason.

Why?

Because you are most likely doing a lot less strength training than endurance work so the opportunity to create stimulus is a lot less.

You have much fewer chances to try and build/maintain muscle and strength.

Your endurance work should take up most of your week by a lot, so you have much more opportunity to continue to work on fitness within other sessions.

The don’t won’t matter as much compared to complete my missing a muscle group for an entire week. by @harryarmstrongcoaching

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2 days ago

8 important lessons I’ve learnt over my first full year as a business owner. by @harryarmstrongcoaching

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4 days ago

Sunday at the track

A good session for 10km development and really pushing hard under fatigue.

10 min wu + strides/drills

The work… X 6
800m threshold, 90 secs rest
400m 5K pace, 60 secs rest
200m VO2 with 200m easy jogging

Cd
10 mins easy

You can scale it up or down by adding/removing rest or reps.

@dbentham4
@nshep_92
@amyrrobinsonx
@dobby_libre
@bentham98 taken in UCLAN University by @harryarmstrongcoaching

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5 days ago

You said the same last year.

“This year I’m going to sort myself out and get in shape”.

Fast forward 1 year… not much has changed.

These next 3 months are no different than any other month.

So start now.

Winter requires more structure, more intention. Darker and colder months can often make it harder for some to do the work… a nice warm and cosy sofa often outweighs training.

This work now creates the the body and the engine for next year. by @harryarmstrongcoaching

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9 days ago

Another weekend with the team chasing pbs and medals.

We take a 3 tiered approach:

Strength, endurance and nutrition.

Perform like an athlete and look like one too.

Covering all basis with no stone left unturned. by @harryarmstrongcoaching

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9 days ago

That was tough getting to 1 😅

Setting up a new business, having our second child(he’s mental), training for long distance triathlon, being a dad and husband…

Can confirm there wasn’t much else done outside of that.

But it was worth it and to be honest continues to be similar.

Would I recommend it, yeah of course, chase your passion. It’s graft, you will question it all, doubt yourself but it’ll be worth it.

Not really sure where my coaching will go this next year, do I stay small? Do I build a team?

Who knows…

But what I do know, is that I’m so thankful to all who have put their trust in me so far.

But all of this wouldn’t be possible without my partner in crime, my backbone, my sounding board, my boss… sorry my wife. Forever grateful ❤️

Here is to the next 12 months.

Let’s go get it. by @harryarmstrongcoaching

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10 days ago

Upper strength session

2 exercises for each body part.

Chest, back, shoulders

But superset arms to finish off.

I didn’t film my machine shoulder press ( 12 / 10 / 8)

I use this as one of 2 of my strength sessions for the week, allowing me to get 6 total working sets for each muscle group.

I try and focus on 1 more compound and then one my isolation movement (most of them)

I’ve added a few focused notes for each exercise which may help with execution.

Give it a go. by @harryarmstrongcoaching

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11 days ago

Get up there the lad 🫡

On pacing duties for @samjiddon this morning for his 5K testing week.

Sub-20 has been a goal of Sam’s for some time, so to be there alongside him this morning as he finally got it done was a proud moment.

Even if I was screaming at him to hurry the f*** up for the last km 😂

Sam works incredibly hard in every area of his life and that attitude isn’t something you come across often, especially in a young man. It’s something I’ve always had a huge amount of respect for.

Welcome to the club mate. taken in Preston Docks by @harryarmstrongcoaching

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13 days ago

At it again…

Another “no one ever regretted” series.

But it’s true, I’ve never heard someone saying that they regret getting in the best shape of their life.

But you know what I have heard… I regret not trying. Or I regret giving up too soon.

It’s hard and it should be, because it needs to be earned.

Doing stuff like this shapes you as an individual, gives you skills that will stay with you for the entirety of your life.

But then, the key is to stay in shape, not just lose it all 3 week after. by @harryarmstrongcoaching

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15 days ago