Ironman 32 Week Beginner Plan for Peak Performance on Race Day - Sunday Race

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:37

32 week plan for Ironman athletes with a weak base of fitness.
This plan is recommended for athletes who have been doing some minor training and are currently able to swim 1,000 yards, bike 25 miles and run 3 miles continuously, but want to build up to a successful Ironman race.
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" but are time constrained during the week.
To accommodate busy working athletes the plan defines Monday as the Rest Day and has the longer workouts on the weekend.
The plan averages 11.25 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.

Sample Day 1
1:00:00
41.9TSS
Endurance - Basic Ride - Short

After an easy Warm Up ride0.5 hour in Zone 2 (56-75% of FTP). Keep it steady and relaxed.
Coold Down 15 minutes easy

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
0:19:00
2mi
21.8TSS
Easy Run

Easy zone 2 run. Keep it easy and steady.

Sample Day 3
1:25:00
60TSS
Pedaling Efficiency Intervals / Recovery

Great ride to improve your pedal stroke efficiency Also great as a recovery ride to flush the legs WU - 23 min 15 min easy <65%FTP (Hr in Zone 1-2) 4 x 45 sec hard/45 sec easy - low resistance 5 min easy <65% FTP MS - 3x3min, 3x2min, 3x1min, 3x2min, 3x3min at 100-115 RPM with 1 min at 90 RPM between each interval - resistance needs to be low enough to keep your HR in Zone 2 but high enough to keep you from bouncing in the saddle. - 60-70% FTP CD - 10 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
0:19:00
2mi
21.8TSS
Easy Run

Easy zone 2 run. Keep it easy and steady.

Sample Day 5
1:30:00
66.6TSS
Endurance - Basic Ride 1

After an easy Warm Up ride 1 hour in Zone 2 (56-75% of FTP). Keep it steady and relaxed.
Coold Down 15 minutes easy

Marco Nicoli
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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!"