Ironman Triathlon Aerobic Development 1 - Run Power

Author

Marco Nicoli

All plans by this Coach

Length

16 Weeks

Typical Week

1 Day Off, 3 Bike, 4 Run, 3 Swim

Longest Workout

1:20 hrs swim
4:30 hrs bike
1:18 hrs run

Plan Specs

triathlon ironman intermediate advanced masters power based base period

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Summary

Includes Structured Workouts

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16 week Aerobic Development plan for Ironman athletes with a solid base of fitness built with Power for the run instead of Pace.
Must be able to swim 3,000yds, bike 50 miles and run 6 miles continuously at Zone 2/3 before starting.
This is designed to build aerobic fitness and increase Threshold speeds across all three disciplines.
Main focus is Aerobic Development to maximize fractional utilization of Maximal Aerobic Capacity.
A few mesocycles are dedicated to improving Aerobic Capacity as the assumption is the athlete selecting this plan will be already reasonably fit and will most likely need to "raise the (aerobic) roof" to continue improving Aerobic Development.
It is designed to be the first of 2 Aerobic Development phases for a total of 32 weeks, then followed by the Ironman Build phase of 13 weeks right up to Race Day. It can be used as a standalone to either build the Aerobic engine or transition into the Build, but it is recommended in combination to Aerobic Development 2 prior to the Build for best results.
For the athlete that is ready to commit to the full race prep, the entire 45 week Ironman preparation plan is also available as one plan.
Bike and Run workouts are built in the Workout Builder so they can be exported to your trainer, watch or head unit for ease of use.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:48
Training Load By Week
Average Weekly Training Hours: 10:48
Average Weekly Breakdown

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!"

Back to Plan Details

Sample Day 1

2:10:00
142.9TSS
Aerobic Foundation - Long Tempo 4

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

Sample Day 1

2mi
Transition Run 1

Easy zone 2 run off the bike. Keep it easy and steady. Goal is to get used to the feeling of running off the bike

Sample Day 2

0:49:00
55.8TSS
Run with pickups - Power

Easy zone 2 run but throw in 5-10 20 second pickups where you accelerate to faster than 5K speed but focus on form and leg turnover.

Sample Day 2

0:35:00
2012m
50TSS
Anaerobic Endurance 1B

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

MS - FAST is ALL OUT on these
300 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

2:10:00
142.9TSS
Aerobic Foundation - Long Tempo 4

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

Sample Day 4

0:49:00
55.8TSS
Run with pickups - Power

Easy zone 2 run but throw in 5-10 20 second pickups where you accelerate to faster than 5K speed but focus on form and leg turnover.

Sample Day 4

0:37:00
1920m
46TSS
E Speed 2 B Swim

WU 10 x 50 15 sec RI 300 PULL MS 300 @ T-Pace+5 20 sec RI 3 x 100 @ T-Pace 20 sec RI 200 @ T-Pace+5 20 sec RI 2 x 100 @ T-Pace 20 sec RI 100 @ T-Pace+5 20 sec RI 100 @ T-Pace-5 CD 100 SW

Ironman Triathlon Aerobic Development 1 - Run Power

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