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LIFESTYLE TRIATHLETE - 12-WEEK BASE PLAN
(+ Strength Training for the Lifestyle Athlete)

Build Strength, Endurance & Confidence – Your Road to Triathlon Success Starts Here!

Are you ready to establish a rock-solid foundation for your triathlon journey? This 12-week base phase training plan is designed with the 3/1 approach—three weeks of progressive load followed by one week of recovery—to help you build endurance, strength, and confidence.

What You’ll Gain:

✅ Structured Training Progression – Start at just 4 hours per week and gradually increase to 6 hours by week 12
✅ Strength & Conditioning Focus – Begin with bodyweight exercises before transitioning to heavier loads
✅ Seamless Integration with Garmin – Train efficiently in the pool, on the road, or at the gym

Breakdown of Your Training Plan:

  • Strength Training: 33 sessions (25:25:00 hr)

  • Swim Training: 45 sessions (13:25:00 hr)

  • Cycling Training: 33 sessions (20:40:00 hr)

  • Run Training: 28 sessions (16:50:00 hr)

The Strength Advantage for Endurance Athletes

Strength training is crucial for endurance performance—especially for aspiring IRONMAN athletes. This plan incorporates the 5-phase NASM OPT Model, ensuring gradual yet powerful strength development:

🔹 Phase 1: Stabilization Endurance
🔹 Phase 2: Strength Endurance
🔹 Phase 3: Muscular Development
🔹 Phase 4: Maximal Strength
🔹 Phase 5: Power

Your Comprehensive Triathlon Base Plan Includes:

🏊 Swim Training – Technique-focused drills, fully syncable with Garmin—no printouts needed!
🏃 Run/Walk Sessions – RPE/Heart Rate-based structure, perfect for endurance-building beginners
🚴 Cycling Base Training – Structured sessions to develop a strong aerobic foundation
🏋️ Strength Training – Video-guided strength sessions tailored for first-time triathletes
🍏 Basic Nutritional Guidance – Fuel your training for optimal performance
🔥 Final Week Brick Session – Test and assess your endurance progress

Ideal for First-Time Triathletes!

This structured, progressive, and easy-to-follow plan is perfect for athletes looking to build endurance, improve strength, and prepare for more advanced triathlon training.

🚀 Start your 12-week journey today and build the foundation for triathlon success!

🏊‍♀️🚴‍♂️🏃‍♂️ Training Plan Purchase Benefits:^

 

🔥 AI Gen Run Gait Video Analysis

🔥 40% Off dotfit Nutrition*

🔥 $40 Credit + Personalized Water Bottle From The Feed

🔥 30% Off ZONE3

🔥 25% Off Best Bike Split - Start Free  (Save Now! Use - Andiamo25)

🔥 25% Off MyVelofit

🔥 27% Off BKOOL AR Cycling

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

🔥 15% Off Stryd Running Pod

🔥 15% Off Nix Biosensors

🔥 Email Coach Support

👊 Andiamo²® – Pushing Limits. Breaking Boundaries℠

 

To Purchase Select Your

Preferred Platform

​​-*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

Keep In Touch!

🌊 Dive into a world of aquatic excellence with Splash Class – your FREE ticket to mastering the art of swimming in just 12 weeks! Just drop your e-mail in the box below, then check your in box for your exclusive access code. 
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© 2025 By Andiamo Andiamo Inc.  Andiamo²® - We begin With Why™....

IRONMAN®, IRONMAN 70.3® are each registered trademarks of The World Triathlon Corp or The IRONMAN® Group . Andiamo²® isn't affiliated with or endorsed by The World Triathlon Group or The  IRONMAN® Group. Where applicable content is used by permission. *Copywrite Final Surge -  Email - hello@andiamorace.com Refunds/Cancelations - Athlete Terms And Agreements - Site Map - Privacy Policy

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