The Gdańsk Middle Distance Triathlon is a fast, scenic, and demanding race set against the stunning Baltic coastline. This 36-week Middle Distance Triathlon training plan for senior triathletes 60+ is tailored to help you master the course with confidence and strength—no matter your starting point.

From the 1.9 km open-water swim in the often chilly and unpredictable Baltic Sea, to the flat and fast 90 km multi-lap bike course, and finishing with four scenic 5.25 km laps through Ronald Reagan Park, this plan ensures you're fully prepared for each race segment with a thoughtful, age-appropriate progression.

✅ 12-Week Base Phase: Restores aerobic fitness, mobility, and foundational strength—ideal for triathletes returning from downtime or building from Sprint/Olympic distances.
✅ Progressive Build & Peak Phases: Includes course-specific workouts like tempo runs and long bike intervals to prepare you for the fast terrain of Gdańsk.
✅ Structured Periodization: A 2:1 work-to-recovery format minimizes overtraining risk while promoting consistent endurance and strength gains.
✅ Open-Water Swim Prep: Video-guided swim drills help you adapt to the Baltic Sea’s unique conditions—starting at Gdańsk Brzeźno Pier and finishing along the shoreline.
✅ Power and Heart Rate-Based Training: Fully compatible with Garmin and smart devices to maximize your training precision and efficiency.
✅ Age-Specific Strength Workouts: Focused on preserving bone density and muscle mass—key for long-course racing beyond 60.
✅ Brick Sessions & Race Simulation: Reinforces bike-run transitions for the multi-lap format and fast finish along the iconic Gdańsk Pier.
✅ VO2 Max & Neuromuscular Drills: Improves speed, coordination, and race-day responsiveness to help you hold form deep into the final run laps.

🎯 Whether your goal is to finish strong or improve your performance in the Middle Distance Triathlon format, this plan is built to respect your time, recovery needs, and long-term performance goals.

💬 Includes Personal Email Coach Support
Have questions or need adjustments? Your plan comes with access to a coach who understands the demands of training for a Middle Distance Triathlon at age 60+.

📅 Start your journey toward a confident finish in Gdańsk—get the training plan designed for your success.

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