This 44-week triathlon training plan is built specifically to prepare athletes for the Half Distance Triathlon in Tallinn. Each phase is designed to match the demands of the race: a 1.9 km open water swim in the Baltic Sea, a fast 91.3 km bike course combining city streets and countryside roads, and a flat, 21.1 km run along the coast of Tallinn Bay.
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What This Plan Prepares You For:
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✅ Swim in Cold Open Water: The program includes progressive cold-water swim sessions, open-water sighting drills, and pacing strategies tailored to the Baltic Sea’s average race temperature of 64°F (18°C).
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✅ Power and Endurance for the Bike: You’ll complete interval-based and tempo rides that simulate the course’s mix of fast flats and rolling countryside terrain.
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✅ Pace and Stamina for a Flat Run: Brick workouts and threshold training are used to replicate the flat, fast run course along Tallinn Bay, preparing you to run efficiently off the bike.
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✅ Fueling and Hydration Strategy: You’ll train using a schedule that aligns with the race’s 4 bike and 8 run aid stations, helping you avoid energy crashes on race day.
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Plan Details:
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🔹 12-Week Base Phase: Establishes aerobic endurance and foundational strength. No prior training required.
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🔹 32-Week Build and Peak Phase: Follows a 3:1 training cycle—three weeks of load followed by one week of recovery—to support performance gains and avoid burnout.
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🔹 Progressive Training Volume: Weekly hours begin at 9.5 and peak at 14 by week 39.
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🔹 Functional and Strength Training: Begins with stability and mobility work, progressing into strength sessions that support swim, bike, and run efficiency.
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🔹 Performance Training Blocks: Includes aerobic base, VO₂ max, anaerobic threshold, anaerobic power, and ATP-PC sprint training—all programmed for targeted adaptation.
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Designed for amateur advanced athletes, this triathlon training plan prepares you to race at your best in Tallinn. Every session is purposeful and aligned with the course demands.
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📩 Includes coach email support—get direct answers to your training questions from a qualified coach.
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🎯 Train with purpose. Race with confidence. Start your Half Distance Triathlon Tallinn training today.
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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.