Training Plan
32 Week Intermediate (32 Weeks)

 

Only $55.00

Sample Week of Training

Swim - Al's Push

Two rounds of

200m free
200m Pull
200m pull and paddles
200m pull, paddle and band
200m of 12m kick, 12m free

Planned: 2.0 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 - Active Cadence - 1hr

Warm Up
10min easy

Main set:
4 rounds done as 1st round moderate, 2nd round medium and 3rd, 4th round MAD

1min @ 100RPM
1min @ 75RPM
1min @ 90 RPM
1min @ 70 RPM
1min @ 110 RPM

5min easy spin between each round

Cool Down
10min easy

Planned: 1:00:00

Swim - CSS - 1

Warm Up:
200m Easy
200m of 50m 616, 50m free
200m pull and paddles
200m of 50m broken arrow, 50m free.

Build:
4x 50m of 25m MAD, 25m easy

Main Set 1:
6x 100m with 5sec rest

Main Set 2:
200m, 25sec rest
300m, 25sec rest
500m,

Cool Down:
200m choice

Planned: 2.8 km

Run - Mona Fartlek

Warm up:
10minutes easy


Main set:
2x 90seconds MAD/ 90seconds easy
2x, 60seconds MAX/60seconds easy
4x, 30seconds MAX/30 seconds easy
4x, 15seconds MAX/ 15seconds easy


Cool Down:
10minutes 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 - SE 8min

Warm Up
5min easy
30sec peddling on the right side only
30sec peddling on the left side only
1min easy both side
30sec peddling on the right side only
30sec peddling on the left side only
2min easy both side

Main Set:
4x 8min medium effort in a big gear that will give you a cadence of 55-65RPMK, 2min every spin in at 90RPM.

Cool down:
10min easy

Planned: 1:00:00

Swim - Doco Swim

Warm Up:
200m, 30sec rest
4x 25m leaving every 30sec
200m

Main Set:
8x 50m leaving every 1min with every 4th MAD
6x 50m leaving every 1min every every 3rd MAD
4x 50m leaving every 0:55 with every 2nd MAD
2x 50m leaving every 0:50 both MAD

Main Set Two
300m pull at race effort

Cool Down
100m easy pull
100m kick

Planned: 2.0 km

Run - Moderate Run

Keep this run moderate throughout

Planned: 1:00:00

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 - SST 3x 6min - 2hrs

Warm Up
17min easy

Main Set:
1hr moderate
3x 6min medium, 5min effort

Cool Down
10min easy

Planned: 2:00:00

Run - 30sec walk every 10min of running

Keep this moderate throughout. Walk 30sec every 10min of running

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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