top of page

"LIFESTYLE BEGINNER" - 44 WK - Full IRONMAN® (140.6) Triathlon Training (W/3 Month MAINTENANCE Plan, + Strength Training for the Beginning Triathlete)

The Lifestyle Beginner 44 - Week Full IRON Triathlon Training is designed for the Beginning triathlete who has progressed from the Sprint distance to the Olympic triathlon distance and now desires to attempt the Half IRON distance, can handle a heavier training load, and wants to have a longer prep time to achieve a successful result as this Full IRON plan will introduce the beginning Full IRONMAN® athlete to the development of two aerobic energy systems, (V02 and Anaerobic threshold training),

This training plan is based on both RPE and heart rate %, a Garmin type of device is encouraged as this is a structured plan, and workouts can be auto-synced to your device.

Though this plan allows for a longer prep time at a minimum you should have at least 4 weeks of endurance base training as you'll encounter a V02 session in week one.


During the 32-week Full IRON training phase, you'll begin with 7hrs of training during your first week, with a weekly max of 14hrs. This Full IRON plan focus will be on base endurance, intro into both tempo training and open water swimming, and will also include progressive brick workouts. 

The plan uses a 4/1 structured approach; (4 weeks load, with a 1-week active recovery). During the beginning phases of training, you'll focus on strength endurance training, and base endurance, with an in-depth focus on technique during the swim training segments with an introduction to V02 Interval Training and Anaerobic Threshold Training.


Along with the above components, you'll also have;

  • 66  (41:35:00 hr) Strength Training Sessions

  • 122  (56:06:00 hr) Swim Sessions 

  • 146  (164:08:00 hr) Bike Sessions

  • 122  (93:45:00 hr) Running Sessions

During the 12-week maintenance phase of training, you'll revert to a 3/1 structured approach. (3 weeks load/1 week recovery). The plan will emphasize strength & conditioning, maintaining base endurance, with an in-depth focus on technique during the swim training segments.

Other featured items include:
- Instructional Video Swimming Drills

The inclusion of a "B"  and "C" race windows to access your training.
- RPE/Heart Rate Structured Run/Walk sessions
- RPE/heart Rate Structured Bike session
- Strength Sessions (w/detailed video instructions*) Specifically Designed for The First Time 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.

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

  • 15% off Stryd Running Pod*

  • Final Surge Essential Athlete Acct

  • IRONMAN Tri Club Invitation

  • 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