Training Plan
28 Week Intermediate (28 Weeks)

 

Only $50.00

Sample Week of Training

Swim - H-3

Warm up
400 easy freestyle
3 x 200 fins (+15s)
1. ↑ 6/1/6 ↓freestyle B3s
2. ↑ broken arrow ↓ freestyle B5s
3. ↑ doggy paddle extension ↓ freestyle B7s

8 x 50 freestyle (+5s)
Odds: breathe least favourite side
Evens: B5s at strong pace


Main set
6 x 300 +20s
1. freestyle (feels comfortable)
2. freestyle
3. pull buoy and optional paddles (feel a firm catch)
4. freestyle (still comfortable just a little faster than 1 & 2)
5. freestyle
6. pull buoy and optional paddles

Cool down
200 easy 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

Warm Up:
10min easy

Main Set:


8x 4min medium, 1min easy
8x 1min medium, 10sec easy

Cool down:
10min easy

Planned: 1:09:20

Swim - CSS - 2

Warm Up
300m
200m of 12m scull, 12m doggy paddle, 50m free
100m of 25m MAD, 25m each

Main Set;
200m MAD, 25sec rest
300m MAD, 25sec rest
400m MAD, 25sec rest
500m MAD, 25sec rest

Cool Down:
200m easy

Planned: 2.2 km

Run - 20x 20sec MAD

Warm up:
10min easy

Main Set:
20x 20sec MAD, 40sec 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 - Frothing

Warm Up:
15min easy

Main Set:
8min MAD, 10min easy
5min MAD, 5min easy

Cool down:
15min easy

Planned: 58:00

Swim - H-4

Warm up
500 easy freestyle
300 fins ↑ broken arrow ↓ freestyle
4 x 50 (25 fast + 25 easy)

Main set
20 x 100 freestyle +15s

Cool down
200 choice

Planned: 3.2 km

Run - T-4 Run Session

Warm Up:
10min easy

Main Set:
3x 1.6km mad, 1min easy
6x 200m mad, 200m easy,

Cool down:
10min cool down

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 - Combo - 2hrs

Warm Up:
10min easy

Main Set:
51min moderate
4x (6min medium, 5min easy)
4x (1min MAD, 15sec easy)

Cool down
10min easy

Planned: 2:00:00

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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