Free for athletes, the website offers the ability to plan power-based workouts, to use pre-built workouts and training plans (some free, some paid), to download power-based workouts to Apple Watch and other running watches, and to see individual workout metrics.
If you’re a coach, it also includes integrated coach-athlete functionality.
Connecting Final Surge
Register to create your Final Surge account.
Final Surge can be used to plan your workouts, or to review completed workouts, but doesn’t have any multi-workout metrics (like Threshold Power, Stress Balance or Ramp Rate).
To execute workouts, you’ll need to connect Final Surge to your watch, using one or more of the Connected Apps & Devices.
Building a structured workout
Final Surge offers a library of paid-for training plans, or you can create your own workouts for free.
You can select and purchase training plans on the Final Surge website.
Or you can build your own workouts using the Beta Platform.
Downloading planned workouts
Planned workouts can be downloaded to Garmin, Apple, COROS, and Suunto watches.
Most devices will accept power-based workouts and (after connecting Final Surge) will automatically sync the next week of workouts, so that your workouts will be available when you start your run.
Apple watches need the Final Surge app to be installed to download planned workouts to the Apple Workout app.
Uploading completed workouts
Completed workouts can be uploaded from all devices once you’ve connected Final Surge.
Apple watches need Final Surge to be connected to Apple Health to upload completed workouts.
Reviewing second-by-second workout data
You can review second-by-second workout data using the Beta Platform or the Mobile app.
Use the Calendar view to select your completed workout. You can choose which metrics you want to see, as well as summary and ‘per split’ metrics.
Manual and automatic laps
Using either the Beta Platform or the Mobile app, you can adjust the ‘per split’ metrics to use manual lap markers stored in your workout file or to use distance-based (per km/mile) laps.
Reviewing a workout range
Using the Beta Platform, you can also manually select a section of your workout to review metrics just for that section (which is handy when reviewing a workout containing maximum effort sections).
Reviewing/Updating Threshold Power
When using Final Surge, Threshold Power is referred to as running Functional Threshold Power in Watts (rFTPw).
Final Surge does not calculate your rFTPw from completed workouts, but you can set it manually, to use when planning workouts.
Manual rFTPw
Final Surge offers the ability to manually set your rFTPw to plan targets for structured workouts.
To manually set your rFTPw (using the mobile app):
- Select More (three dots) at bottom right of the screen
- Select Account & Workout Settings
- Select Structured Workouts (in the Workout Settings section)
- Select rFTPw (in the Run section) and enter your Threshold Power
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