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Ironman Triathlon Aerobic Development 1

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Marco Nicoli

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

16 week Aerobic Development plan for Ironman athletes with a solid base of fitness. Must be able to swim 3,000yds, bike 50 miles and run 6 miles continuously at Zone 2/3 before starting.
This is designed to build aerobic fitness and increase Threshold speeds across all three disciplines.
Main focus is Aerobic Development to maximize fractional utilization of Maximal Aerobic Capacity.
A few mesocycles are dedicated to improving Aerobic Capacity as the assumption is the athlete selecting this plan will be already reasonably fit and will most likely need to "raise the (aerobic) roof" to continue improving Aerobic Development.
It is designed to be the first of 2 Aerobic Development phases for a total of 32 weeks, then followed by the Ironman Build phase of 13 weeks right up to Race Day. It can be used as a standalone to either build the Aerobic engine or transition into the Build, but it is recommended in combination to Aerobic Development 2 prior to the Build for best results.
For the athlete that is ready to commit to the full race prep, the entire 45 week Ironman preparation plan is also available as one plan.
Bike and Run workouts are built in the Workout Builder so they can be exported to your trainer, watch or head unit for ease of use.

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
1:58 hrs 1:18 hrs
Bike x3
6:36 hrs 4:30 hrs
Swim x3
2:17 hrs 1:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:58 hrs 1:18 hrs
Bike
6:36 hrs 4:30 hrs
Swim
2:17 hrs 1:20 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Marco Nicoli

Nicoli Coaching

I am passionate about sports and physical activity. I grew up a soccer player in Italy and have completed numerous Triathlons, from Sprint to Ironman.

I believe One on One coaching provides the best performance on race day.
Every athlete is different in their physiology, strengths, weaknesses and response to training.
As such, a tailored and personalized approach will provide the optimal results.
My approach is quantitative as I truly believe the saying "What gets measured gets Improved!"


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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