The Gdańsk Middle Distance Triathlon delivers a dynamic and fast-paced course—featuring a single-lap swim in the Baltic Sea, a flat, multi-lap 90 km bike course, and a scenic four-lap run through Ronald Reagan Park and along the Gdańsk beach. Our 24-week Middle Distance Triathlon Training Plan is expertly designed for high-performance amateur athletes aiming to race strong and finish fast on this unique course.
⚠️ Prerequisite Training Required
This is not a beginner plan. Before starting, you should have already built a solid aerobic foundation. You must be comfortably training 6–8 hours per week, with some experience in structured swimming, biking, and running sessions. The plan begins with a 9-hour training week—including Anaerobic Threshold and VO2 Max intervals—and peaks at 14.5 hours in week 19.
🏁 How This Plan Prepares You for the Gdańsk Course
🌊 Swim – 1.9 km Baltic Sea
Navigate open water confidently with progressive swim workouts focused on stroke efficiency, sighting, and endurance. Detailed sessions are synced directly to Garmin devices—no paper printouts needed at the pool.
🚴 Bike – Flat & Fast 90 km
Gdańsk’s flat bike course favors athletes with pacing precision and high-end aerobic efficiency. This plan includes threshold training, power intervals, and long aerobic rides tailored to develop strength and steady-state power for multi-lap consistency.
🏃 Run – 21.1 km Beachfront & Park Laps
The scenic four-lap run demands strong pacing and fatigue resistance. You’ll build both with tempo efforts, aerobic runs, and brick workouts that simulate race-day intensity and terrain.
💡 Training Plan Benefits
✔️ Structured 3:1 week format for optimal training/recovery balance
✔️ VO2 Max, Threshold, and ATP-PC sprint intervals to build endurance and speed
✔️ Functional + conventional triathlete-specific strength workouts
✔️ Brick sessions for seamless transitions
✔️ Garmin-compatible workouts with HR and power zone guidance
✔️ Mid-plan “B” race integration to sharpen racing skills
✔️ Progressive swim drills and open water practice
✉️ Includes personalized email coach support—giving you expert guidance every step of the way.
🎯 Ready to race Gdańsk with confidence and precision? Start your Middle Distance Triathlon training today and elevate your performance with a plan built for success.
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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.