Training Plan
20 Week Intermediate (20 Weeks)

 

Only $40.00

Sample Week of Training

Swim - H-11

Warm Up
400 easy freestyle optional backstroke on laps 4 & 8
200 pull buoy as 2 x (12 ½ scull # 1 + 12 ½ doggy paddle + 75 freestyle)
200 fins ↑ broken arrow ↓ freestyle

Main Set

Part 1
• 100 +10s
• 200 +15s
• 300 +40s

Part 2
• 200 +15s
• 400 +20s
• 600 +60s


Part 3
• 300 +20s
• 600 +30s
• 900 +60s

Cooldown
• 100 easy choice

Planned: 4.5 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 - HP Mix

Warm up:
12min easy

Main Set:
2x 1min MAD, 5min easy
2x 2min MAD, 5min easy
2x 4min MAD, 2min easy


Cool Down:
10min easy

Planned: 1:00:00

Swim - CSS - 4

Warm Up:
300m of 50m broken arrow, 50m free
200m easy
200m with pool buoy 12m scull, 12m doggy paddle, 25m free

Build:
100m done as 25m MAD, 75m easy
100m done as 50 MAD, 50m easy
100m done as 75m MAD,, 25m easy

Main Set:
6x 100m with 25sec rest
2x 500m with 50sec rest

Cool down:
200m easy

Planned: 2.8 km

Run - Ladder Fartlek

Warm Up
10min easy

Main Set:
4min MAD, 2min easy
3min MAD, 2min easy
2min MAD, 2min easy
1min MAD, 2min easy
1min MAD, 2min easy
2min MAD, 2min easy
3min MAD, 2min easy
4min MAD, 2min easy

Cool down:
10min easy

Planned: 56:00

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 - Intermittent Two

Warm Up:
10min easy

Main Set:
5min medium
20x 15sec MAD, 15sec easy
5min medium
5min easy
5min medium
20x 15sec MAD, 15sec easy
5min medium

Cool down:
10min easy

Planned: 1:05:00

Swim - H-12

Warm up
5 x 200 +15s
1. steady freestyle B3s
2. fins as 2 x (25 kick L + 25 freestyle breathe R + 25 kick R + 25 freestyle breathe L)
3. steady freestyle B4s (↑breathe L ↓ breathe R)
4. pull buoy B3/5/7/3...
5. steady freestyle B5s

Build
6 x 50 pull buoy and optional paddles +10s
4 x 50 pull buoy and bands +10s
2 x 50 bands only +10s

Main Set
800 +30s
5 x 100 +15s


Cool down
• 200 easy choice

Planned: 3.1 km

Run - T-12 Run Session

Warm Up
10min easy

Main Set:
4x (1mile mad, 1min 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 - Grumpy Tex

Warm up:
10min easy

Main Set
90min moderate
1x 8min medium, 8min easy
1x 6min medium, 4min easy
2x 4min MAD, 6min easy
3x 3min MAD, 5min easy

Cool down:
10min easy

Planned: 3:00:00

Run - Moderate Run

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

Planned: 2:00:00


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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