top of page
< Back to Competitive Masters 40+ Plans

"COMPETITIVE MASTERS 40+" - 12 WK BASE Training (+ Strength Training for The Master Triathletes)

This 12-week base training for the COMPETITIVE MASTERS 40+ focuses on a few basic principles - Functional Strength Training (4X a Week), 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.

 

The COMPETITIVE MASTERS 40+ is built around the 3/1 approach (3 weeks load w/1 week recovery). You'll begin with 4.5hrs during your first week and a max of 10hrs. The plan emphasizes a progressive functional strength & conditioning approach specifically for the COMPETITIVE MASTERS 40+, 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 MASTERS 40+ athlete 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 Master Athletes who are 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

​

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 MASTERS 40+ 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