top of page

"COMPETITIVE INTERMEDIATE" - 12 WK Base Training (+ Strength Training for the Competitive Intermediate Triathlete)

This 12-week base training for the Competitive Intermediate Triathlete focuses on a few basic principles - Beginning with Base Strength Training (3X a Week), then progressing to Intermediate Functional Training while incorporating Low-Intensity Base Endurance, Swim Drill/Techniques, and Walk/Run Sessions. The base training will end with an FTP/Ramp test followed by a low-intensity brick session for a fitness assessment.  Once completed, you'll be able to move successfully into other forms of endurance training.

This Competitive Intermediate Triathlete base training plan is built around the 3/1 approach (3 weeks load w/1 week recovery). You'll begin with just over 4hrs during your first week and a max of 10hrs. The plan emphasizes a progressive functional strength & conditioning approach specifically for the Competitive Intermediate Triathlete, then progressing to heavier loads. These are structured plans. You'll be able to sync this plan to your Garmin device
Strength training for the Competitive Intermediate Triathlete is important not only for success as a general endurance athlete but also for injury prevention, better overall fitness performance/quality of life, and for those Athletes aspiring to become an IRONMAN athlete. 

The strength training process is built upon a 5 phase progressive optimization model, "Opt-Model," developed by the National Academy of Sports Medicine (NASM). During the plan, you will;​

Maximize your base training performance utilizing the five phases of the NASM OPT Model;
Phase 1 - Stabilization Endurance
Phase 2 - Strength Endurance
Phase 3 - Muscular Development
Phase 4 - Maximal Strength and 
Phase 5 - Power

To view, a sample week of this plan Click Here

Other featured items include:
- Instructional Video Swimming Drills
- Basic Nutritional Guidance  
- RPE/Heart Rate Structured Run/Walk sessions
- RPE/heart Rate Structured Bike session
- Strength Sessions (w/detailed video instruction*) Specifically Designed for the Competitive Intermediate Triathlete.

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.

  • 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

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.

-Muscle & Motion Full Access Acct Required.

-Andiamo Andiamo Inc Discounts codes sent within 48hrs of purchase.

-dotfit - Delivery Options Vary. May not be available in all countries

-Training plans for the original purchaser use only.  You (the Athlete/Buyer) will not present, reproduce, sale the Andiamo Andiamo Inc training plans, programs, or processes as your own. Should you (the Athetle/Buyer) decide to disclose your training plan purchased by you (the Athlete/buyer) created by Andiamo Andiamo Inc in any form you (the Athlete/buyer) agree to credit Andiamo Andiamo Inc as the creator of said training programs. Failure to do so may result in the immediate termination of plan access and to Final Surge.

-Final Surge Premium Acct - Go here for premium account details

bottom of page