The Gdańsk Middle Distance Triathlon offers a uniquely scenic and fast course—from the open-water swim in the Baltic Sea to the flat bike leg and coastal run through Ronald Reagan Park. This 24-week Middle Distance Triathlon Training Plan is designed specifically for triathletes aged 60+, giving you the tools to arrive prepared, resilient, and confident on race day.
✅ Built for the Gdańsk Course
This plan mirrors the race’s specific demands:
🌊 Swim Prep for Open Water: Progressive endurance sessions and video drills build confidence and technique for the 1.9 km Baltic Sea swim—from Brzeźno Pier start to finish.
🚴 Bike-Specific Speed Training: Interval and power-based workouts are tailored for the flat and fast 90 km multi-lap bike course—helping you hold pace efficiently.
🏃 Run Endurance + Strength: Four-lap 21.1 km run simulation workouts sharpen stamina and prepare you for the varied terrain of the Gdańsk beachfront and park pathways.
✅ Senior Athlete-Focused Programming
This isn’t a generic plan—it’s optimized for the performance and recovery needs of athletes over 60:
💪 Strength & Bone Health: Weekly resistance training to support muscle mass, balance, and joint function
❤️ Aerobic Conditioning: Low-intensity endurance builds sustainable cardio without overstressing the system
⚡ VO₂ Max & Speed Work: Carefully phased high-intensity intervals to maintain aerobic power and race-day sharpness
🧠 Coordination & Transitions: Neuromuscular drills that support agility and smoother transitions
✅ Flexible, Structured, and Supportive
📈 Periodized 2:1 training blocks with gradual volume increases (7.5–12.5 hrs/week)
🧘 Recovery emphasis to reduce injury risk and support consistency
📲 Syncable with Garmin, Zwift, TrainerRoad & more for seamless tracking
📧 Bonus: Includes personalized email coach support to answer your questions and keep you motivated
Stay strong, race smart, and approach the Gdańsk Middle Distance Triathlon with a plan designed for your age, your pace, and your goals.
👉 Start your personalized 24-week journey today and train with confidence for Gdańsk.
Register Here
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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.