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Ironman Triathlon Aerobic Development 2

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
No Ratings

Length

16 Weeks

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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

Second 16 week phase of the Aerobic Development plan for Ironman athletes who finished Ironman Triathlon Aerobic Development 1.
Should complete Ironman Triathlon Aerobic Development 1 or be comfortable with the volume and intensity before moving to this plan.
Unlike Phase 1 this will not start slow, it will pick up from where you left off.
This can be the first and only Aerobic Development plan for the athlete who already has a very strong fitness base and wants to improve further.
This is designed to build aerobic fitness and increase Threshold speeds across all three disciplines.
It is the second of two sixteen week Aerobic Development phases for a total of 32 weeks.
Athletes are encouraged to take an extra recovery week between Phase 1 and 2 for mental and physical regeneration and be fresh ready.
Ideally, this will precede a 13 week Ironman Build Phase going right into race day for a total 45 week Ironman Training Plan for the dedicated athlete looking for Optimal Performance on Race Day.
For the focused and dedicated athlete who has signed up for their A race and wants a full plan there is also a full 45 week Ironman preparation plan that combines the three phases into one plan.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:49 hrs 2:35 hrs
Bike x3
7:00 hrs 4:30 hrs
Swim x3
2:26 hrs 1:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:49 hrs 2:35 hrs
Bike
7:00 hrs 4:30 hrs
Swim
2:26 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!"

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