Designed for competitive Masters athletes over 40, this 24-week Half Distance Triathlon Training Plan helps you build the fitness, resilience, and confidence required to meet Kraków’s challenges head-on—without unnecessary fatigue or injury.
✅ Builds Specific Endurance
Gradual progression prepares you for the 1.9 km open-water swim, 90 km rolling bike, and 21.1 km urban run. The single-loop swim format and moderate climbs of the bike course are trained for through weekly open-water skills, tempo rides, and strength-endurance intervals.
✅ Supports Masters Athletes
The plan respects the recovery needs of athletes over 40 by using a 3:1 periodization cycle—three weeks of building followed by one week of recovery—to reduce risk of overtraining and injury.
✅ Race-Ready Run Preparation
The four-lap run course in Kraków demands physical and mental stamina. You’ll complete progressive brick sessions and tempo intervals to simulate race-day fatigue and sharpen pacing strategy.
✅ Performance-Driven Structure
Each session includes guidance based on Rate of Perceived Effort (RPE), Heart Rate, and Power, ensuring every workout has purpose and can be scaled to your fitness level.
✅ Functional Strength Training
Integrated strength sessions target durability and joint mobility, supporting strong bike-to-run transitions and reducing injury risk over the long training cycle.
✅ Technique-Refining Swim Workouts
Includes video-based swim drills to improve efficiency in open water, perfect for navigating Zakrzówek’s calm but deep quarry setting.
💡 Smart Features Include:
Power and heart-rate based sessions for targeted training
Mobility-focused strength demos
Auto-sync swim workouts compatible with smart devices
Whether your goal is a personal best or a confident finish in Kraków, this plan equips you with the tools and strategy to train smarter, not harder.
👉 Start your journey with expert guidance—each purchase includes personalized email coach support to help you adjust the plan and stay on track.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.