The 36-week advanced Middle Distance Triathlon training plan is specifically engineered to prepare you for the unique demands of the Salou Spain course—a fast, scenic, and award-winning race experience. Whether you're aiming for a personal best or leveling up in the sport, this plan gives you the tools to arrive race-ready, confident, and conditioned.
🌊 Swim - 1.9KM: Master Open Water Starts and Technique
With Salou’s shallow, warm sea swim off Llevant Beach and its two-lap format, this plan incorporates open water technique drills, sighting practice, and sessions to help you adapt to wave entry and exits—mirroring the rolling beach start.
✅ Confidence for wave entry & exit
✅ Efficient bilateral breathing & sighting
✅ Improved endurance for multi-lap open water
🚴 Bike - 85KM: Dial In Speed on a Fast, Flat Course
With just over 400m of climbing and wide-open roads, this closed-course is built for speed. You’ll train with structured intervals to develop aerodynamic efficiency, FTP, and sustained power, ideal for maximizing performance on time trial bikes.
✅ Specific sessions targeting flat course performance
✅ Anaerobic power intervals for acceleration
✅ Climbing sprints for short inclines
🏃 Run - 21KM: Finish Strong on a Flat, Crowd-Packed Route
The four-lap run along the Costa Dorada requires mental resilience and pace strategy. This plan includes threshold sessions, brick workouts, and race-pace intervals so you can run strong off the bike and handle the multi-lap format with energy and confidence.
✅ Run durability & pacing over four laps
✅ Long brick workouts for race-day simulation
✅ Lactate threshold development for faster finishes
💥 Key Features of the Training Plan
✅ Built-in 3:1 training cycle to balance stress & recovery
✅ Starts at 9.5hrs/week, peaking at 14.5hrs/week
✅ Structured strength and mobility progression
✅ Personalized email coach support included
✅ Designed for advanced amateur athletes seeking peak performance
🎯 Ready to take on the Middle Distance Triathlon in Salou and race like never before? This plan gives you a proven blueprint backed by science, real-world race demands, and athlete-tested progressions—plus the support you need, when you need it.
Secure your plan today and let’s get to work.
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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.