This 44-week Middle Distance Triathlon training plan is built specifically for senior athletes preparing to race the unique and scenic course in Gdańsk, Poland. Whether you’re returning to the sport or chasing a new endurance goal, this plan prepares you for every element of the race—from the cold Baltic Sea swim to the fast bike course and beachside run.

🏊 Swim (1.9 km): The program begins with technique-focused sessions designed to boost open water confidence, including progressive drills that simulate the single-lap sea swim at Gdańsk Brzeźno Pier. You’ll build stamina while improving stroke efficiency in unpredictable conditions.

🚴 Bike (90 km): The flat, multi-lap Gdańsk bike course rewards consistent pacing and sustained power. This plan includes long rides at aerobic intensity, cadence drills, and interval workouts designed to build the endurance and race-day strength needed for a fast, controlled effort.

🏃 Run (21.1 km): Four laps through Gdańsk’s beach promenade and Ronald Reagan Park require both mental focus and pacing discipline. With brick workouts, zone-based pacing runs, and stride work, you’ll develop the durability and speed needed for a strong finish on the Gdańsk Pier.

💡 Key Benefits Tailored to Senior Triathletes:
✅ 12-Week Base Phase: Gradual aerobic development for safe, sustainable progress
✅ Low-Impact Strength Training: Supports bone density, joint health, and functional movement
✅ VO2 Max Intervals: Maintains top-end aerobic power and performance
✅ Recovery-Focused Scheduling: 2:1 work-to-recovery ratio reduces fatigue risk
✅ Neuromuscular Drills: Improve transition timing and movement efficiency
✅ Tech-Integrated: Syncs with Garmin, smartwatches, and major platforms
✅ Progress Checks: Optional B & C races help track fitness and race readiness

From your first training session to your final sprint down the Gdańsk Pier, every phase of this Middle Distance Triathlon training plan prepares your body and mind for race day. With workouts tailored to your physiology and recovery needs, you’ll build strength, confidence, and endurance—step by step.

👟 Includes Personalized Email Coach Support – so you're never training alone.

Start your Gdańsk journey today—train with purpose, perform with confidence.

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