Training Plan
TRIBE 12 Week Ironman Plan (12 Weeks)

 

Only $150.00

Sample Week of Training

Rest Day - READ FIRST!

This program is designed for athletes who have already established a strong base of fitness and are building to an Ironman. Of course, feel free to modify based on your existing level of fitness.

There are elements of the Maffetone Method incorporated into the plan so that the athlete can develop a very strong aerobic foundation, along with elements of speed and power so that the athlete can develop strength and speed within the aerobic range.

Before getting started, it is important to determine your maximum aerobic heart rate (noted as MAHR throughout the program). To get this value, take 180 and subtract your age. That will give you your MAHR, or maximum beats per minute you will train under during aerobic sessions. Depending on your level of fitness and health, you can add or subtract up to 10 points from this number (add points if you are fit - the fitter you are, the more points you can add; subtract points if you are not fit).

Early on, your heart rate may easily spike, and this is normal. Chances are these efforts will feel like you're not even getting a workout, but the changes are being made, and your body is becoming conditioned to burn fat as a primary source of fuel.

Note that this method has a margin of error, so it is important that you learn to feel your efforts. The key is that aerobic efforts should "feel" VERY easy, as if you could maintain a conversation with complete sentences. Put another way, you should be able to breathe very comfortably without gasping for air.

Happy training!

Swim - 3000 Yd Swim

- 300 Warmup
- 300 Pull buoy/band
- 10x50 on 15 seconds rest, kick on 5th and 10th set.
- 800 moderate on 1 min rest
- 2x400 @ 70.3 pace on 30 seconds rest
- 2x100 @ olympic pace on 10 seconds rest
- 100 cooldown

Planned: 3,000.0 yd

Run - 55 Min Run

- 15 Min Warmup
- Keep the heart rate between 85-95% of MAHR throughout.
- Cooldown 10 min

Planned: 55:00

Bike - 1:20 Bike

- 15-20 min warmup spinning easy
- Keep the heart rate between 75-90% of MAHR throughout.
- Cooldown 10-15 min.

Planned: 1:20:00

Bike - 1:00 High Aerobic Bike

- 20 min warming up easy.
- Keep the hear rate between 95-100% of MAHR throughout.
- Cooldown 10 min easy.

Planned: 1:00:00

Strength Training - Base Phase Strength

All exercise videos are on the extralife website. For each round, do one set of strength followed immediately by one set of mobility (where assigned). If there is any weight, it should be light to the extent that you feel like you have a few more reps in you at the end of the set.

1. Core Strength - 2 sets
- Strength - Ins and Outs - 20 reps
- Mobility - Half or full bridge - 30 seconds

- Strength - Russian Twists - 15 reps
- Mobility - Side dips - 5 reps (slow on each side)

- Strength - Side Hip Raises - 12 Reps
- Rest - 30 seconds

2. Leg Strength - 2 sets
- Strength - Lunges - 15 Reps
- Mobility - J Curls - 5 Reps - No heroics here. Take these very easy and slow. Stop at the point of resistance and pause.

3. Upper Body/Back Strength - 2 sets
- Strength - Push ups or bench press - 15 reps
- Mobility - Full arm circles - 10 reps each arm

4. Leg Strength - 2 sets
- Strength - Squats - 15 reps
- Mobility - Hip Series - 5 reps each way to start

5. Back Strength - 2 sets
- Strength - Bent over Rows - 15 reps

6. Core Strength - 2 sets
- Plank - 30-60 seconds each set

Flexibility:
- Quad Stretch - 60 seconds
- Runner's Stretch - 60 seconds
- Butterfly Reach - 60 seconds

Planned: 40:00

Swim - 2500 Yd Swim

- 300 Warmup
- 40x25 3 fast, 1 easy on 10-15 seconds rest. *for speed and an additional challenge, do the first half with an ankle band only, second half swim.
- 8x75 with 25 fast, 50 easy on 15 seconds rest.
- 5x100 steady on 20 seconds rest
- 100 cooldown

Planned: 2,500.0 yd

Run - 50 Min High Aerobic Run

- Warmup 20 min easy
- At 20 min, increase HR to 95-100% of MAHR.
- Cooldown 10 min

Planned: 50:00

Bike - 3:30 Long Bike

- Warmup 20 min spinning easy
- Keep heart rate between 75-95% of MAHR throughout.
- Cooldown 10 min easy

Planned: 3:30:00

Run - Brick Run

Run within 15 minutes of finishing the bike. This exercise is designed to help you learn how your legs feel when you run off the bike. 30 minutes is enough, any more would be detrimental to your training. Within 15 minutes, you begin to "feel" your running legs.

- Keep the heart rate between 95-100% of MAHR throughout
- 15 min cooldown

Planned: 30:00

Run - 1:30 Long Run

- Warmup 10-15 min easy
- Keep heart rate between 80-95% of MAHR throughout.
- Cooldown 10-15 min.

Planned: 1:30:00

Swim - Open Water Swim (optional)

It is a good idea to practice open water swimming a few times before the race. Make this an opportunity to mainly just get in and practice for at least 1,000 yards. Nice and easy

Planned: 2,000.0 yd

Strength Training - Base Phase Strength

All exercise videos are on the extralife website. For each round, do one set of strength followed immediately by one set of mobility (where assigned). If there is any weight, it should be light to the extent that you feel like you have a few more reps in you at the end of the set.

1. Core Strength - 2 sets
- Strength - Ins and Outs - 20 reps
- Mobility - Half or full bridge - 30 seconds

- Strength - Russian Twists - 15 reps
- Mobility - Side dips - 5 reps (slow on each side)

- Strength - Side Hip Raises - 12 Reps
- Rest - 30 seconds

2. Leg Strength - 2 sets
- Strength - Lunges - 15 Reps
- Mobility - J Curls - 5 Reps - No heroics here. Take these very easy and slow. Stop at the point of resistance and pause.

3. Upper Body/Back Strength - 2 sets
- Strength - Push ups or bench press - 15 reps
- Mobility - Full arm circles - 10 reps each arm

4. Leg Strength - 2 sets
- Strength - Squats - 15 reps
- Mobility - Hip Series - 5 reps each way to start

5. Back Strength - 2 sets
- Strength - Bent over Rows - 15 reps

6. Core Strength - 2 sets
- Plank - 30-60 seconds each set

Flexibility:
- Quad Stretch - 60 seconds
- Runner's Stretch - 60 seconds
- Butterfly Reach - 60 seconds

Planned: 40:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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