The Competitive Intermediate  44-Week HALF IRON Triathlon Training is designed for the Competitive Intermediate triathlete who has progressed from the Sprint distance to the Olympic triathlon distance and now wants to attempt the HALF IRON distance, can handle a heavier training load, wants to achieve a podium position and yet hasn't completed any endurance training in the last 90 days. 

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No prerequisite training or base mileage is needed as this HALF IRON plan begins with a 12-week base plan followed by a 32-week specific HALF IRON training plan. Training is based on RPE/Power/& heart rate % a Garmin type of device is needed as this is a structured plan, workouts can be auto-synced to your device. 

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During the base phase of training. The plan uses a 3/1 structured workout approach; (3 weeks load, with a 1-week active recovery). During the 12-week base phase of training, you'll begin with just over 4hrs during your first week, and a max of 9hrs in week 12. During this base phase, the plan emphasizes strength & conditioning, and base endurance, with an in-depth focus on technique during the swim training segments.

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During the 32-week Full IRON training phase, you'll begin with just under 7hrs of training during your first week, with a weekly max of 12.5hrs. This Full IRON plan will focus on base endurance, intro into both tempo training and open water swimming, and will also include progressive brick workouts. 

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It is during the main 32-week phase the training will move from a 3/1 approach to a 4/1 approach. (4 weeks load, 1-week recovery) During this time you'll focus on strength training, and base endurance, with an in-depth focus on technique during the swim training segments with an introduction to V02 Interval Training.

 

During the latter phases, you'll focus less on strength and technique and more on endurance, V02 interval training, and adding anaerobic threshold training as well as anaerobic power intervals.

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To view, a sample week of this plan Click Here

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Other featured items include:
- Instructional Video Swimming Drills
- RPE/Heart Rate/Power Structured Run/Walk sessions
- RPE/heart Rate/Power Structured Bike session
- Strength Sessions (w/detailed video instruction*) Specifically Designed for The Competitive IntermediateTriathlete. 

Included with your purchase:

• 100% Satisfaction Guarantee.*

• 30% Off ZONE3 

• 25% Off MyVelofit

• 40% Off dotfit Nutrition* - (Safe For Sports Certified)

• 20% Off BKOOL AR Cycling

• 20% Off Muscle & Motion Premium or free essential acct.

• Up to 20% off Select Maurten Hydrogel Sports Fuel. (An IRONMAN® Exclusive.)

• 15% off Stryd Running Pod*

• Free Final Surge Athlete Acct

• Weekly Moments Of Motivation Video Series

• Apply instantly to your Final Surge calendar.

• Reuse this plan as much as you want*.

• Sync Structured Workouts to supported devices.

• Daily email/text reminders.

 

Upgrade to Final Surge Athlete Premium* and Receive:

• 20% Off Garmin Products.

• $80 Annual Credit from The Feed + Free Personalized Water Bottle

• 25% off InsideTracker Personalized Health Account.

• Up to 25% Off Stryd Running Pod

• HRV & Morning Readiness

• Weather & Forecast

• A Personalized Athlete Page

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To view a sample week and purchase this plan. Click Here

-*100% Refund Guarantee - You have seven days to review and use the training plan. If you are not completely satisfied contact Final Surge to return for a full refund. After seven days no refunds are given.

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