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Ironman 28 Week Beginner/Intermidiate Plan for Peak Performance on Race Day - Sunday Race

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Ironman 28 Week Beginner/Intermidiate Plan for Peak Performance on Race Day - Sunday Race


Marco Nicoli

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28 Weeks

Plan Description

28 week plan for Ironman athletes with a intermediate base of fitness.
This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 4 miles continuously, but want to build up to a successful Ironman race.
For those who don't yet possess the recommended fitness, there is a 32 week plan that will allow one extra mesocycle 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 12 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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
02:29:00 01:20:00
Run x3
02:12:00 02:35:00
Bike x3
06:45:00 05:45:00
Workouts Per Week Weekly Average Longest Workout
02:29:00 01:20:00
02:12:00 02:35:00
06:45:00 05:45:00

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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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