Ironman Triathlon Aerobic Development 2 - Run Power

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 13:03

Second 16 week phase of the Aerobic Development plan for Ironman athletes who finished Ironman Triathlon Aerobic Development 1 built with Power for the run instead of Pace.
Should complete Ironman Triathlon Aerobic Development 1 or be comfortable with the volume and intensity before moving to this plan.
Unlike Phase 1 this will not start slow, it will pick up from where you left off.
This can be the first and only Aerobic Development plan for the athlete who already has a very strong fitness base and wants to improve further.
This is designed to build aerobic fitness and increase Threshold speeds across all three disciplines.
It is the second of two sixteen week Aerobic Development phases for a total of 32 weeks.
Athletes are encouraged to take an extra recovery week between Phase 1 and 2 for mental and physical regeneration and be fresh ready.
Ideally, this will precede a 13 week Ironman Build Phase going right into race day for a total 45 week Ironman Training Plan for the dedicated athlete looking for Optimal Performance on Race Day.
For the focused and dedicated athlete who has signed up for their A race and wants a full plan there is also a full 45 week Ironman preparation plan that combines the three phases into one plan.

Sample Day 1
2:25:00
156.4TSS
Aerobic Foundation - Long Tempo 5S

WU
10 min Easy
MS
10 min Zone 2
45min - 3hrs Tempo (80-88%FTP)
goal is to go longer and longer progressively
10 min Zone 2
CD
15 min Easy

Sample Day 2
0:55:30
64.5TSS
Extensive anaerobic Hills 2 - Power

WU
20 min easy running with a solid 3 minute Priming Interval

MS
5 x 30 sec at ~125% of FTP - with at least 5 minutes full recovery

Sample Day 2
0:40:00
2195m
57.2TSS
Anaerobic Endurance 1A

WU
300SW, 8X75 PULL 15sec RI, 300K

MS - FAST is ALL OUT on these
500 SW Easy 15 sec RI
3 x 75 FAST 30 sec RI
75 SW EASY 20 sec RI
2 x 75 FAST 30 sec RI
75 SW EASY 20 sec RI
75 SW FAST 30 sec RI

CD
100 SWIM EASY

Sample Day 3
2:25:00
156.4TSS
Aerobic Foundation - Long Tempo 5S

WU
10 min Easy
MS
10 min Zone 2
45min - 3hrs Tempo (80-88%FTP)
goal is to go longer and longer progressively
10 min Zone 2
CD
15 min Easy

Sample Day 4
1:00:00
74.1TSS
Lactate Stacker 3 Power

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 4
0:48:00
2926m
80TSS
E Speed 1 A Swim

WU 300 SW, 200K, 100 SW, 12 x 25 MOD MS 4 times through 300 MOD 20 sec RI 2 x 75 fast 15 sec RI 400K (100 EASY, 200 MOD, 100 EAY) CD 100 SW

Sample Day 5
4:00:00
257.6TSS
Endurance - FTP Hills

WU 15 min MS 3-3.5Hrs of Endurance/Tempo riding with FTP intervals (for a total of 30 min of FTP riding). CD 15 min

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!"