Designed specifically for first-time athletes preparing for the Middle Distance Triathlon in Salou, this six-month training plan builds the endurance, strength, and race-day confidence you need to thrive on this fast, scenic course on Spain’s Costa Dorada.
🏊 Swim – 1.9KM: The two-lap swim off Llevant Beach is shallow, warm, and typically wetsuit-optional. To help you handle the rolling start and the challenge of navigating gentle waves, this plan includes progressive open-water swim sessions, body position drills, and entry/exit practice. You’ll develop the stamina to stay smooth and relaxed across both laps—no matter the sea conditions.
🚴 Bike – 85KM: Voted Best Bike Course by Challenge Family athletes in 2024, Salou’s three-lap, closed-road bike leg is flat, fast, and ideal for dialing in your aero position. With just over 400m of climbing, it rewards athletes with strong tempo power and efficient pacing. Our plan incorporates threshold intervals, cadence drills, and sustained efforts to help you settle into your aero bars and stay strong through all three laps.
🏃 Run – 21KM: The four-loop run through Salou’s beachfront is flat, energetic, and packed with crowd support. This plan trains your legs to maintain pace over multiple loops using brick workouts, negative-split runs, and strategic pacing sessions. The goal? To finish strong, soak in the energy of the red-carpet finish, and enjoy every step of your 21KM celebration.
✅ Designed for Newer Athletes: Ideal for beginners with a basic aerobic foundation
✅ Structured 6-Month Timeline: Builds fitness progressively without overwhelming your schedule
✅ Swim, Bike & Run Workouts: Detailed, effort-based sessions tailored to RPE and Heart Rate
✅ Open Water Preparation: Focused swim drills and techniques for rolling starts and beach exits
✅ Strength Training Included: Video-supported workouts to build durability and reduce injury risk*
✅ Coach Support: Personalized guidance via email whenever you need help
Get race-day ready for the Middle Distance Triathlon Salou with a plan that builds confidence, endurance, and speed—all while keeping the journey enjoyable and sustainable.
Commit to your finish line moment today — this training plan includes personal email coach support to guide you from start to finish.
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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.