Master your next race with a training plan built specifically for athletes over 40 targeting the Gdańsk Middle Distance Triathlon. This expertly crafted six-month program aligns seamlessly with the course demands—helping you prepare for the open water Baltic Sea swim, maintain speed across the fast, flat bike course, and stay strong through the multi-lap beachside run.
🌊 Swim Ready for the Baltic
Start confidently with structured open water swim workouts and technique-focused drills. With a single-lap 1.9 km swim in the brisk, occasionally choppy Baltic Sea, you’ll benefit from sessions designed to simulate ocean conditions, improve breathing rhythm, and boost stroke efficiency.
🚴♂️ Build Power for the Fast Gdańsk Bike Course
The flat, multi-lap 90 km bike segment requires sustained power and pacing strategy. This plan includes targeted tempo rides, threshold intervals, and long endurance sessions—all enhanced with heart rate and power-based training guidance. You'll build the stamina and strength needed to stay fast from start to finish.
🏃♀️ Run Strong Along the Baltic Coast
The four-lap 21.1 km run along Gdańsk beach and through Ronald Reagan Park demands both mental focus and physical resilience. Weekly brick workouts, tempo runs, and progressive long runs will help you lock in race pace and maintain efficiency lap after lap.
✅ Key Benefits of the Gdańsk-Specific Middle Distance Triathlon Training Plan:
✔️ Designed for Masters athletes over 40
✔️ 3:1 periodization for optimal recovery and adaptation
✔️ Progressive swim, bike & run sessions using RPE, HR, and power
✔️ Strength training tailored for durability and mobility
✔️ Technique-enhancing swim drills with video demos
✔️ Smart-device sync for all structured workouts
✔️ Personalized email support from a certified coach
Whether you're aiming for a PR or pushing for a podium spot, this plan gives you the structure, science, and support to perform your best on race day.
Take the next step toward your best Middle Distance Triathlon performance. Start your personalized training plan today—with expert email coach support every step of the way.
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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.