Our Intermediate 36-Week Half Distance Triathlon Training Plan is built to prepare you for every detail of this unique European race experience.
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The swim course in the tidal-free Damsche Vaart offers calm, predictable waters — ideal for executing the open water skills you’ll build in our structured swim sessions. You’ll work on form, strength, and tempo sets to ensure you're race-ready in 64°F (18°C) conditions.
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The one-lap 90 km bike course is flat, fast, and scenic — but requires sustained power and race-day discipline. This plan develops both, with workouts based on heart rate and power zones, progressive intervals, and brick sessions that mimic the demands of this Belgian-Dutch terrain.
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And when it’s time to tackle the 21.1 km run on the vibrant beachfront promenade of Knokke-Heist, your legs will be primed. Our program builds run endurance with race-specific pacing, tempo efforts, and strength conditioning to help you stay strong over three spectator-filled laps to the finish.
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✅ Structured Periodization – Built around a 3-week build / 1-week recovery cycle to maximize gains while reducing injury risk
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✅ Phase-Based Development – 12-week base phase, followed by 24 weeks of Half Distance-specific training
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✅ Progressive Volume – Start at 7.5 hours/week, peak at 12 hours, with smart intensity layering
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✅ Integrated Strength & Mobility – Maintain resilience across your training load
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✅ Device-Compatible – Workouts sync with Garmin for ease and precision
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✅ Technique + Endurance Focus – Balanced development across swim, bike, and run
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📩 Personalized Coach Support Included!
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Have questions during your journey? You’ll have access to email-based guidance from an experienced coach to keep your training aligned and your confidence high.
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🎯 Your Half Distance Triathlon success in Knokke-Heist starts today.
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Train with purpose. Race with confidence. Crush your goals.
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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EXPLORE MORE KNOKKE-HEIST TRAINING PLAN OPTIONS
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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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.