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Download the Arduino IDE here. Just do a normal install.
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Most of Arduino Nanos are old, so they need the old bootloader. Follow the instructions here to install the old bootloader.
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Before uploading to the firmware training board make sure you select:
- Tools > Board > Arduino Nano
- Tools > Processor > ATmega328P (Old Bootloader). If that doesn't work, try Tools > Processor > ATmega328P.