Training Plan
16 Week Intermediate (16 Weeks)

 

Only $35.00

Sample Week of Training

Swim - Gambles Full

800m, 40sec rest
600m, 30sec rest
400m, 20sec rest
200m, 1min rest

800m pull and paddle, 40sec rest
600m pull and paddle, 30sec rest
400m pull and paddle, 20sec rest
200m pull and paddle easy

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 - HUT 4-8-10

Warm up:
11min

Main Set:
2x (4min mad, 2min easy)
1x (8min medium, 4min easy)
1x (10min medium, 5min easy)

Cool Down:
10min easy

Planned: 1:00:00

Swim - CSS-5

Warm Up:
400m free
200m of 25m, breathing from the left side, 25m breathing from the right side, 50m bilateral breathing.
200m pull and paddles
100m with fins done as 50m broken arrow, 50m free

Build:
2x 50m done as 12m scull, 12m doggy paddle, 25m free MAD, 25m free easy.

Main Set:
6x 100m with 25sec rest

Main Set Two - Leaving each set at race pace (so if race pace per 100m is 1:30, you leave each set at 1:30). Take 50sec rest between each new set.

4x 100m aiming to finish 3sec faster than race pace
3x 100m aiming to finish 4sec faster than race pace.
2x 100m aiming to finish 5sec faster than race pace.
1x 100m as hard as possible.

Cool Down:
200m choice

Planned: 2.8 km

Run - Moderate Run + strides

Keep this run moderate and towards the end, include 10x 100m strides

Planned: 1:20:00

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 - VO2 + Anaerobic Development

Warm Up:
10min easy

Main Set:
5x 1min MAD, 1min easy
3x 4min MAD, 3min easy
5min medium
4x 30sec MAD, 3min easy

Cool down:
10min easy

Planned: 1:07:00

Swim - IM Session 4

Warm Up
Twice through warm up set;
200m free
200m pull
200m of 50m 6/1/6, 50m free

Build:
4x50m of 15m scull, 35m free

Main Set:
1.5km continuous swim at race effort

Cool down:
200m easy

Planned: 3.1 km

Run - H - #4 Session

Warm up:
10min easy

Main Set:
4x (1.6km MED, 1min easy), 4x (200m MAX, 200m easy),

cool down
5min 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 - Moderate

Keep this ride moderate throughout - I am looking for miles in the body. Stay in the aero position.

Planned: 5:00:00

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.

Other Full Ironman Plans

Plan Name Level # Weeks Price  
12 Week Intermediate Intermediate 12 weeks $30.00 PreviewBuy
20 Week Intermediate Intermediate 20 weeks $40.00 PreviewBuy
24 Week Intermediate Intermediate 24 weeks $45.00 PreviewBuy
28 Week Intermediate Intermediate 28 weeks $50.00 PreviewBuy
32 Week Intermediate Intermediate 32 weeks $55.00 PreviewBuy
36 Week Intermediate Intermediate 36 weeks $60.00 PreviewBuy
40 Week Intermediate Intermediate 40 weeks $65.00 PreviewBuy
12 week Ironman Elite Advanced 12 weeks $30.00 PreviewBuy