Training Plan
12 Week Intermediate (12 Weeks)

 

Only $30.00

Sample Week of Training

Swim - 10x 400m

Warm Up:
There is no set warm-up today, get started immediately with the main set and build into it, much like you’d have to do in a race!

Main Set:
4x 400m with 25sec rest
3x 400m with 20sec rest
2x 400m with 15sec rest

Cool Down:
400m

Planned: 4.0 km

Strength Training - The “no weights” strength session

• Push ups – not all the way down, half way down but done fast – do 20
• Hands down crunches – lay on back, knees bent, feet flat on floor, hands by sides – crunch up lifting shoulders off floor – do 30
• Bridge – lie face down, support body with elbows (hands together, elbows apart) straighten body out like a plank on toes and elbows – hold for 30sec
• Chin ups – use a door frame or overhanging beam – cup hands facing you – grip beam and pull body up until chin is level with hands – do what you can – build to 20
• Trunk twists – lie on back with arms outstretched and palms down – lift legs up so soles of feet face the sky – gently lower legs to left then right – very gently keeping knees slightly bent – move slowly – do 30
• Lunges – stand tall feet together, arms raised above head, link thumbs and squeeze head between biceps with arms straight – step forward with alternate legs, so the leading knee forms a right angle, making sure you control wobble and knee stays directly above the foot below – do 10 each side – keeping arms straight and fingers pointing to the sky
• Chair dips – support the feet on one chair while the body weight is taken by the hands behind the hips on another chair – gently lower the body between the chairs until the elbows are at right angles – do 10
• Twisting crunches – lie on back, knees bent, feet on floor – crunch to face left knee then right knee, twisting the torsoe – do 30

This simple routine can be repeated 2-3 times adding numbers to each exercise as your strength builds. This routine is designed for a fit triathlete. If you have back existing problems or feel any pain when trying these exercises. Check with a physio therapist or doctor.

Planned: 10:00

Bike - 2x 15min SS

Warm up
10min easy

Main Set:

2x 15min medium effort, 5min easy

Cool Down:
10min easy

Planned: 1:00:00

Swim - CSS-6

Warm Up:
200m easy
200m of 50 broken arrow, 50 free breathing every 5th stroke
200m building pace every 50m

Building:
6x 50m of 12m scull, 12m doggy, 12m free MAD, 12m free easy

Main set 1 (pace control)
6x 100m with 25sec rest between

Main Set 2
1km time trial

Cool down:
200m easy

Planned: 2.7 km

Run - 15x 1min efforts

Warm Up:
10min Easy

Main Set:
15x 1min MAD, 1min easy

Cool down:
10min easy

Planned: 50:00

Strength Training - The “no weights” strength session

• Push ups – not all the way down, half way down but done fast – do 20
• Hands down crunches – lay on back, knees bent, feet flat on floor, hands by sides – crunch up lifting shoulders off floor – do 30
• Bridge – lie face down, support body with elbows (hands together, elbows apart) straighten body out like a plank on toes and elbows – hold for 30sec
• Chin ups – use a door frame or overhanging beam – cup hands facing you – grip beam and pull body up until chin is level with hands – do what you can – build to 20
• Trunk twists – lie on back with arms outstretched and palms down – lift legs up so soles of feet face the sky – gently lower legs to left then right – very gently keeping knees slightly bent – move slowly – do 30
• Lunges – stand tall feet together, arms raised above head, link thumbs and squeeze head between biceps with arms straight – step forward with alternate legs, so the leading knee forms a right angle, making sure you control wobble and knee stays directly above the foot below – do 10 each side – keeping arms straight and fingers pointing to the sky
• Chair dips – support the feet on one chair while the body weight is taken by the hands behind the hips on another chair – gently lower the body between the chairs until the elbows are at right angles – do 10
• Twisting crunches – lie on back, knees bent, feet on floor – crunch to face left knee then right knee, twisting the torsoe – do 30

This simple routine can be repeated 2-3 times adding numbers to each exercise as your strength builds. This routine is designed for a fit triathlete. If you have back existing problems or feel any pain when trying these exercises. Check with a physio therapist or doctor.

Planned: 10:00

Bike - HUT & OTT

Warm Up
10min easy

Main Set:
2x (4min medium, 3min easy)
2x (1min MAD, 4min easy)
2x (6min medium, 5min easy)
2x (2min MAD, 5min easy)

Cool Down
5min easy

Planned: 1:15:00

Swim - IM Session 8

Warm Up:
400m easy
200m done as 50m broken arrow, 50m free (with fins)
200m free making each 50m a little faster than the last.

Build:
6x 50m with pull buoy done as 12m scull, 12m doggy, 12m free MAD, 12m free easy with 5sec rest between each set.

Main Set:
2x 200m with 10sec rest
1x 400m, 25sec rest
4x 100m with 10sec rest
1x 400m with 25sec rest
8x 50m with 5sec rest


Cool down:
200m easy

Planned: 3.3 km

Run - H - #8 Session

Warm up
10min easy

Main Set:
4x (1.6km at medium, 2min easy),

cool down
10min easy

Strength Training - The “no weights” strength session

• Push ups – not all the way down, half way down but done fast – do 20
• Hands down crunches – lay on back, knees bent, feet flat on floor, hands by sides – crunch up lifting shoulders off floor – do 30
• Bridge – lie face down, support body with elbows (hands together, elbows apart) straighten body out like a plank on toes and elbows – hold for 30sec
• Chin ups – use a door frame or overhanging beam – cup hands facing you – grip beam and pull body up until chin is level with hands – do what you can – build to 20
• Trunk twists – lie on back with arms outstretched and palms down – lift legs up so soles of feet face the sky – gently lower legs to left then right – very gently keeping knees slightly bent – move slowly – do 30
• Lunges – stand tall feet together, arms raised above head, link thumbs and squeeze head between biceps with arms straight – step forward with alternate legs, so the leading knee forms a right angle, making sure you control wobble and knee stays directly above the foot below – do 10 each side – keeping arms straight and fingers pointing to the sky
• Chair dips – support the feet on one chair while the body weight is taken by the hands behind the hips on another chair – gently lower the body between the chairs until the elbows are at right angles – do 10
• Twisting crunches – lie on back, knees bent, feet on floor – crunch to face left knee then right knee, twisting the torsoe – do 30

This simple routine can be repeated 2-3 times adding numbers to each exercise as your strength builds. This routine is designed for a fit triathlete. If you have back existing problems or feel any pain when trying these exercises. Check with a physio therapist or doctor.

Planned: 10:00

Bike - As you feel

With this ride, ride as you feel throughout. If you feel good you can push it, if not back the effort off and put the miles in.

Planned: 6:00:00

Run - Moderate Run

Keep this moderate throughout - Walk 30sec every 10min and use this to refuel if needed

Planned: 2:20:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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