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

This 12-week base phase of training for the Lifestyle Triathlete is built around the 3/1 approach (3 weeks load w/1 week recovery). You'll begin with 4hrs during your first week, and a max of 6hrs in week 12. The plan emphasizes a progressive functional strength & conditioning approach using bodyweight exercises, 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 endurance athlete is important not only for success as a general endurance athlete yet is critically important for those 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 by 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


The 12-week base phase will also focus on swim drills/techniques, run/walk run sessions, and cycling base endurance. Once completed you'll be able to move successfully into other forms of endurance training. There will be a tempo base brick endurance session in the final week to assess your training.

During this 12-Week Base Phase You'll Perform:

  • 33 Strength Training Sessions (25:25 HRS)  – Specifically designed for the beginning triathlete.

  • 45 Swim Sessions (13:26 HRS) - focusing on drills and techniques with video instruction

  • 33 Bike Sessions (20:35HRS)  with RPE and Heart Rate Structured Sessions.

  • 28 Walk/Run Sessions (16:50 HRS), also with RPE and Heart Rate Structured Sessions.


Other featured items include:

- Instructional Video Swimming Drills

- Swimming Drill Video Library

- 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 Lifestyle 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

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