Our 44-week beginner triathlon training plan is expertly designed to prepare you for the fast, flat bike, the calm canal swim, and the spectator-lined beachside run that define this spectacular European race.
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The 1.9km swim in the Damsche Vaart offers calm, current-free waters—perfect conditions to apply the swim techniques and endurance you'll develop during our 12-week base phase. You’ll build comfort in open water and improve your efficiency with structured drills and video-based swim instruction. 🏊♂️
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As you enter the 90km bike course, weaving through green landscapes and Dutch-Belgian border towns, you’ll be grateful for the power and stamina developed through heart rate–based rides and strength-specific cycling workouts. The plan gradually builds from 9.5 to 14 training hours weekly, ensuring you’re ready for a strong, sustained effort on this one-loop, fast and flat course. 🚴
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Then, it’s on to the three-loop 21.1km run along Knokke-Heist’s scenic Zeedijk. With residents cheering from the beachfront promenade, your body will be primed for performance thanks to structured RPE/heart-rate run sessions and endurance-focused long runs. You’ll hit your stride right when it matters most. 🏃
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✅ 12-week base phase to build foundational strength and technique
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✅ 32-week progressive Half Distance Triathlon build phase
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✅ Structured heart rate/RPE-based run & bike sessions
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✅ Video swim drills for stroke improvement and confidence
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✅ Strength training tailored for beginner triathletes
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✅ VO₂ max & threshold training to boost race-day performance
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✅ Personalized email support from experienced coaches
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Whether this is your first Half Distance Triathlon or your comeback season, this training plan is your roadmap to race-day success in Knokke-Heist. You'll arrive prepared, confident, and ready to perform your best.
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🎯 Ready to train smart and race strong? Join the plan today and gain access to expert support every step of the way.
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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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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.