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Advanced 45 Week Ironman Peak Performance Plan with Run Power- 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.


Marco Nicoli

All plans by this Coach


45 Weeks

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

Year long plan for the athlete looking for a breakthrough performance on Race Day.
This plan is built with Power rather than Pace on the run.
Plan consists of Ironman Triathlon Aerobic Development 1 & 2 plus Advanced Ironman Build for Peak Performance on Race Day.
The plan is intense and time consuming. During the build average weekly training hours average 15 and build up to 20.5.
Must be able to swim 3,000yds, bike 50 miles and run 6 miles continuously at Zone 2/3 before starting.
The plan seeks to develop Speed, Threshold and Aerobic Capacity in all three disciplines during each Aerobic Development phase. By compounding on each other these Aerobic Development phases lead into the Build phase. At this point the focus shifts towards Race Specificity. Stamina and Endurance are targeted for improvement to allow for confidence on Race Day.
Then plan also includes two IM Big Days where the athlete will perform a all three disciplines with race like TSS on the Swim, slightly higher on the Bike, while the Run will replicate approximately 1/2 or Race Day TSS. These days appear daunting but don't let them scare you or make you too nervous. They will build incredible physical fitness, mental toughness and confidence. You will see first hand how your body and mind are capable of performing the tasks.
I am always happy to help answer any questions or concerns athletes may have.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:45:00 02:35:00
Bike x3
07:18:00 06:30:00
Swim x3
02:27:00 01:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:45:00 02:35:00
07:18:00 06:30:00
02:27:00 01:20:00
Day Off
—— ——

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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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