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Basic Ironman 24 Week Intermediate/Advanced Training Plan for Peak Performance on Race Day

Author

Marco Nicoli

All plans by this Coach

Length

24 Weeks

Plan Specs

triathlon ironman intermediate advanced power based

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Plan Description

24 week plan for Ironman athletes with a strong base of fitness.
This plan is recommended for athletes who have been training consistently and are currently able to swim 2,000 yards, bike 50 miles and run 6 miles continuously with the desire to have their best Ironman Race.
For those who don't yet possess the recommended fitness, there are 28 and 32 week plans that will allow one extra mesocycle each to build a base and still achieve similar fitness on race day.
The main focus of this training plan is to build Aerobic Fitness as well as increase Threshold speed and Stamina across all three disciplines.
It is recommended for dedicated athletes who strive to achieve their best performance on race day and are willing and able to "put in the time and effort".
To accommodate busy working athletes the plan defines Monday as the Rest Day and has the longer workouts on the weekend.
The plan averages 13.5 hours/week of training with a maximum weekly duration of 19 hours, and is structured with 3 weeks of work and one week of recovery & testing.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:29 hrs 1:20 hrs
2:58 hrs 2:38 hrs
7:13 hrs 4:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:29 hrs 1:20 hrs
2:58 hrs 2:38 hrs
7:13 hrs 4:30 hrs

Training Load By Week


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!"

Sample Day 1

2:30:00
134.4TSS
Endurance - Basic Ride 3

WU
10-15 min <75%FTP
MS
2 hrs @<70-80%FTP
CD
10-15min @<75%FTP

Sample Day 2

0:35:00
1829m
35.8TSS
Drills - Own

Drills, drills & drills.
Reinforce high elbow, early vertical forearm catch. Focus on kick originating at hips, not knees. Engage core.
As you progress tie it all in into actual swimming, but stop if form breaks down

Sample Day 2

0:45:00
5mi
54TSS
Run with Pickups

Easy zone 2 run but throw in 5-10 20 second pickups where you accelerate to faster than 5K speed but focus on form and leg turnover. Recover for 3 minutes between efforts

Sample Day 3

2:00:00
108.8TSS
Aerobic Foundation - Grind 1

WU
15 min Easy
MS
30 min Zone 2
45 min Tempo
15 min Low Cadence (65-75)
15 min Med Cadence (75-90)
15 min High Cadence (90+)

CD
15 min Easy

Sample Day 4

0:25:00
1234m
27TSS
30M 2 B Swim

Swim First WU 200 SW, 3 x 100 (50 Build, 50 DPS) MS 100 SW 20 sec RI 5 x 50 @ T-Pace 15 sec RI 100 SW 20 sec RI 3 x 50 Faster than T-Pace 20 sec RI 100 SW 20 sec RI 50 Max Effort, All out CD 100 SW

Sample Day 4

0:45:00
5mi
54TSS
Run with Strides

Easy zone 2 run but include 4-8 20 second strides as follows: Set decline to 1-3% and run @ 95% effort - 5c Zone or below (don't need to go much below there) for 20 seconds. Relax face and hands and run with a good posture and quick cadence - goal is about 90-95 right foot strikes /min.

Sample Day 5

3:00:00
162.6TSS
Endurance - Basic Ride 4

WU
10-15 min <75%FTP
MS
2.5 hrs @<70-80%FTP
CD
10-15min @<75%FTP

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