The Gdańsk Middle Distance Triathlon is a one-of-a-kind race featuring a Baltic Sea swim, a fast and flat multi-lap bike course, and a four-lap run through scenic Ronald Reagan Park and along the beach. This 36-week training plan is specifically crafted for competitive Masters athletes over 40 who want to build endurance, strength, and race-day execution for this stunning European event.

Whether you’re stepping up from Olympic distance or returning after time off, this plan prepares you for every element of the Gdańsk Middle Distance Triathlon—from the cold, open-water sea swim to the steady power output needed on the bike, to the repeated pacing demands of a looped run course.

✅ 12-Week Base Phase – Build aerobic durability and muscular strength without prior conditioning. Ideal if you’re coming back after time off.
✅ 24-Week Build & Peak Phase – Gradual, structured development with race-specific intensity targeting flat bike terrain and multi-lap run pacing.
✅ Heart Rate & Power-Based Workouts – Fully compatible with Garmin and TrainingPeaks, built for measurable progress.
✅ Masters-Focused Strength Training – Supports joint health, muscular endurance, and resilience across a demanding course.
✅ VO2 Max Intervals & Brick Sessions – Prepare for race-day fatigue with training that simulates key sections of the Gdańsk course.
✅ Open Water & Pool Swim Integration – Master the 1.9 km Baltic Sea swim with sessions focused on efficiency, sighting, and cold-water adaptation.
✅ Recovery-Focused Periodization – Uses a 3:1 load-to-recovery structure to support consistency and minimize injury risk.

You’ll benefit from a progressive training structure that begins at 7.5 hours per week and peaks at around 12 hours—ideal for busy Masters athletes balancing training with life. Each workout has a purpose, guiding you step-by-step toward peak form on race day.

🧠 Includes Personalized Email Coach Support – You’re not training alone. Get direct access to expert guidance throughout your journey.

Prepare with confidence for the Middle Distance Triathlon in Gdańsk.

Your race deserves more than a generic plan—train with a program designed for Masters athletes who demand results.

Start your 36-week journey today and race your best in Poland.

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