Nolan says Hammers boss Sam Allardyce has his preseason programme "spot on".
"It's more of a meet-and-greet, because obviously the hard work starts on Tuesday in Ireland. We had a bit of a light jog, but nothing too heavy, like the old days when you'd come in and run until you were sick," Nolan told West Ham TV.
"It's not like that now, it's about building fitness. This is the start of a seven-week period to get ready for Cardiff.
"They've got it spot on here. I've worked with the gaffer and Macca [assistant manager Neil McDonald] for a long time and I know they get it right. I'm looking forward to a good week in Ireland with the boys, catching up on the banter and with what everyone's done over the last six weeks."