Training Plan
24 Week Intermediate (24 Weeks)

 

Only $45.00

Sample Week of Training

Swim - H-7

Warm up
200 easy freestyle
100 fins ↑ 6/3/6 ↓ freestyle B5s
2 x 50 pull buoy (12 ½ scull # 1 + 12 ½ doggy paddle + 25 freestyle)
200 pull buoy and optional paddles
100 fins ↑ broken arrow ↓ freestyle
2 x 50 freestyle (25 fast + 25 easy)

Build
8 x 50 fins (Odds: 25 fast torpedo on front + 25 easy freestyle & evens: 25 fast freestyle + 25 easy freestyle


Main set
Aim to simply hold your fastest, maintainable pace
5 x 200 +30s
5 x 200 +25s

Cool down:
200 choice

Planned: 3.4 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 - Mix Up 2nd Session

Warm Up:
10min easy

Main Set:
20min moderate effort
15min medium effort
2min @easy
3x 1min MAD, 10sec easy

Cool down:
10min easy

Planned: 1:00:30

Swim - CSS - 3

Warm Up:
200m easy
200m of 50m 636, 50m free
200m easy
4x 50m with 10sec rest done as breathing (B) on each 50m - 1st B3s, 2nd B5s, 3rd B7s, 4th B3s.

Build:
4x 50m done as 25m MAD, 25m easy

Main Set:
6x 100m with 25sec rest
10x 100m with 10sec rest

Cool Down:
200m choice

Planned: 2.8 km

Run - 20x 40sec MAD

Warm up:
10min easy

Main Set:
20x 40sec MAD, 20sec easy

Planned: 40:00

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 One

Warm Up:
10min easy

Main Set:
5min medium
16x 10sec MAD, 20sec easy
5min medium
5min easy
5min medium
16x10sec MAD, 20sec easy
5min medium

Cool down:
10min easy

Planned: 1:01:00

Swim - H-8

Part 1
400 easy freestyle with optional backstroke on laps 4 & 8
300 fins ↑ 6/3/6 ↓ freestyle B5s
200 pull buoy and optional paddles
100 easy freestyle

Part 2
4 x 100 freestyle B3/5/7/9s +10s
4 x 75 (25 pull buoy + 25 kick with pull buoy in hands + 25 pull buoy) +10s
4 x 50 pull buoy (12 ½ scull #1 + 12 ½ doggy paddle + 25 freestyle) +10s
4 x 25 freestyle – sprints +10s

Part 3
All freestyle with +25s
• 100
• 200
• 300
• 400

Cool down
• 200 easy choice

Planned: 3.2 km

Run - T-8 Run Session

Warm Up
10min easy

Main Set:
4x (1.6km medium, 1min easy),
4x (200m mad, 200m 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 - Moderate Ride

Keep this ride moderate throughout. If you can't hold a conversation you are riding too hard.

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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