Ironman 24 Week Intermiediate/Advanced 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: 12:36

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 12.5 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.

Sample Day 1
1:05:00
58.9TSS
Bike Surges - Short

WU
25 min Easy with some FTP level efforts of 1-3 min
MS

15 min as
11 min Tempo (80-88%FTP)
1.5 min @ FTP
2.5 min @ Endurance/Z2 (70-75%FTP)
10 min as
5 min Tempo (80-88%FTP)
2 min @ FTP
3 min @ Endurance/Z2 (70-75%FTP)
CD
15 min Easy

Sample Day 1
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
1:00:00
74.9TSS
Lactate Stacker 3

WU
15 min with a few good efforts to prime the body

MS
10 x 1 min at close to max speed but remain relaxed - with 2 min easy recovery

CD
10 min to lower HR

Sample Day 2
0:39:23
2286m
52TSS
E Form 2 B Swim

Swim First WU 40 SW MS 8 x 50 (25 Right/Left, 25 build) 20 sec RI 400 @ T-Pace +5sec 15 sec RI 2 x 200 @ T-Pace 15 sec RI 400 @ T-Pace +5sec 4 x 100 @ T-Pace CD 100 SW

Sample Day 3
2:10:00
131.9TSS
Aerobic Foundation - Grind 3

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

Sample Day 4
0:40:00
2332m
40.9TSS
Endurance 1 B Swim

W/U
200 SW
2 x 200 (50SW, 100 K, 50 SW) 20 sec RI

MS
300, 200,100 MOD 20 sec RI
200, 100, 50 Neg Split 25 sec RI
200 FAST 30 sec RI
100 FAST 30 sec RI
6 x 100 PULL 25 sec RI

CD
100 SW

Sample Day 4
0:43:00
65.6TSS
Tempo Run - Short

WU
1.5-2 miles easy run with a 3-4 min Priming Interval @ 10k pace

MS
2 miles @ 10k pace - approx 40 sec/mi slower than vVO2 pace

CD
2 miles easy running

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!"