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"COMPETITIVE INTERMEDIATE" - 44 WK - Full IRONMAN® (140.6) Triathlon Training (W/3 Month MAINTENANCE + Strength Training for the Competitive Intermediate Triathlete)

The Competitive Intermediate  44-Week Full IRON Triathlon Training is designed for the Competitive Intermediate Athlete who has progressed from the Sprint distance to the Olympic triathlon distance and now desires to race the Full IRON distance, can handle a heavier training load and has the desire to seek a podium position. 

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Prerequisite training/base mileage is REQUIRED as this Full IRON plan begins with V02 Interval Training in the first week. You should be able to swim 2k meters, ride 2+hrs, and run 90 min in a steady-state effort.

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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 32-week Full IRON training phase, you'll begin with 8hrs of training during your first week, with a weekly max of 16.5hrs. 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.

During the main 32-week phase, the training will be structured with 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. 

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

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During the maintenance 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 maintenance phase of training, you'll begin with 4hrs during your first week and a max of 8.5hrs in week 12. During this 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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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 Intermediate Triathlete. 

Included with this plan

• 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

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