This 36-week Half Distance Triathlon Training Plan is tailored to prepare you for the unique demands of racing in Kraków. From the atmospheric swim in Zakrzówek Reservoir to the scenic, rolling bike course and historic run through the Main Market Square, every session in this plan is structured to help you arrive confident, strong, and injury-resilient.
✅ Swim-readiness for Zakrzówek Reservoir
Early focus on swim technique and progressive open water skills ensures you are prepared for the calm, clear, yet potentially chilly waters of this former limestone quarry. You’ll practice sustained efforts in a open water format—just like race day.
✅ Bike strength for Lesser Poland’s rolling terrain
Integrated strength sessions and progressive bike volume build the durability needed for climbs near Bochnia and sustained speed on the flats. Targeted intervals replicate the course’s undulating profile, helping you stay steady under load and take advantage of fast segments.
✅ Run confidence for Kraków’s looped course
With four 5 km laps through city streets and river boulevards, pacing and mental focus are key. This plan builds endurance with progressive long runs, while tempo and threshold intervals prepare your legs for sustained effort. Brick workouts enhance your ability to run strong off the bike, just as you’ll need to do past cheering crowds in Kraków’s medieval heart.
✅ Injury prevention and strength focus
Throughout the plan, triathlete-specific strength training reduces injury risk and supports efficiency in all three disciplines. Functional mobility, core stability, and load-bearing exercises evolve alongside your endurance.
✅ Structured progression
From week 1 to week 36, you’ll build volume gradually—starting at 7 hours per week and peaking around 12.5 hours. Each phase is planned to balance training stress, recovery, and performance breakthroughs, reducing burnout and overuse.
✅ Tools for execution
Access structured interval workouts (swim, bike, run), heart rate or power zone targets, and swim drill videos that align directly with your training blocks. The plan includes everything needed for clarity and execution.
✉️ Personalized coaching support included
Every athlete receives email-based coaching guidance for plan adjustments, training questions, ensuring you're never alone on the journey.
Commit to the plan built for Kraków’s Half Distance Triathlon—designed to build confidence, reduce injury risk, and get you to the finish line ready for your best performance.
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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.