Training Plan
36 Week Intermediate (36 Weeks)

 

Only $60.00

Sample Week of Training

Swim - SD-18

Warm Up:
8 x 25 (every 4th fast)
6 x 25 (every 3rd fast)
4 x 25 (every 2nd fast)
2 x 25 (both fast)

Main Set:
20 x 25 pb optional as 1 fast; 1 easy
1 x 200 fast pb/p
1 x 100 easy
Repeat Main Set twice through

Cool Down:
200 choice

Planned: 2.3 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 - 40min

Warm Up:
5min easy

Main Set:
3 rounds done 1st round moderate, 2nd round medium and 3rd round mad

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

5min easy spin between each round

Cool down:
5min

Planned: 40:00

Swim - SD-19

Warm up
300m

Main Set:
300m, 20sec rest
6x 50m with 10sec rest between each one
300m, 20sec rest
3x 100m with 15sec rest between each one
300m, 20 sec rest

Cool down:
200m choice

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 - SE 4x 4min efforts

Warm Up:
10min easy

Main Set:
16min moderate

2x 4min medium effort with cadence of 55-65RPM staying in the saddle, 2min easy spin.

2x 4min done as 3min in the saddle, 1min outside the saddle all with a cadence of around 55-65RPM, 2min easy spin.

Cool Down:
10min easy

Planned: 1:00:00

Swim - SD-20

WArm Up
500m

Main Set
4x 25m off 30sec
2x 50m off 1min
2x 75m off 1:30
1x 50m done as 25m MAD, 25m easy
2x 100m off 1:50
4x 25m off 30sec
2x 50m off 1min
2x 75m off 1:30
1x 50m done as 25m MAD, 25m easy
2x 100m off 1:50

Cool down
200 choice

Planned: 2.0 km

Run - Moderate Run

Keep this run moderate throughout

Planned: 55:00

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 - Moderate Ride

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

Planned: 2:10:00

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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