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

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
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Length

32 Weeks

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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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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

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
2:20 hrs 1:20 hrs
Bike x3
6:27 hrs 5:30 hrs
Run x3
2:08 hrs 2:35 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
2:20 hrs 1:20 hrs
Bike
6:27 hrs 5:30 hrs
Run
2:08 hrs 2:35 hrs

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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