Prepare with confidence for the Gdańsk Middle Distance Triathlon using this 44-week training plan designed specifically for athletes aged 40 and over. The course features a 1.9 km Baltic Sea swim, a flat and fast 90 km bike, and a scenic 21.1 km run along the beach and through Ronald Reagan Park. This plan strategically prepares you for every element of race day—no prior triathlon experience required.

✅ Swim-Ready for the Baltic Sea
Build open water confidence with progressive swim workouts focused on technique, endurance, and sighting drills—ideal for mastering the single-lap swim from Gdańsk Brzeźno Pier.

✅ Strong Legs for a Fast, Flat Bike Course
Train for sustained power on the multi-lap, flat 90 km bike course. Structured rides include power-based intervals and pacing strategies to help you ride efficiently and fast without burning out.

✅ Run Smart on a Loop Course
With four laps of 5.25 km along the beach and through the park, pacing and durability are key. This plan includes race-pace interval runs, brick workouts, and terrain-specific training so you can finish strong—right onto the iconic Gdańsk Pier.

💪 Strength & Injury Prevention for Athletes 40+
Enjoy tailored strength sessions built for Masters athletes, focusing on joint stability, mobility, and muscular endurance to support consistent, injury-free training.

📱 Technology-Enhanced Training
Compatible with Garmin, Apple Watch, and smart trainers. Every session includes heart rate, power, and RPE guidance so you can train with precision and adjust based on your fitness.

📅 Phased Training You Can Rely On

Base Phase (12 weeks): Develop aerobic capacity and fundamental strength (4–10.5 hours/week).

Triathlon-Specific Phase (32 weeks): Brick workouts, threshold sets, VO₂ intervals, and race simulations (8–12.5 hours/week).

🎯 Tune-Up Races Built In
Use “B” and “C” races as essential checkpoints to test gear, pacing, and nutrition before race day.

💥 Personalized Email Coach Support
Get expert guidance when you need it—directly from your coach.

If you’re over 40 and ready to race the Gdańsk Middle Distance Triathlon at your best, this plan offers the structure, support, and confidence you need.

Start your journey today and train with purpose.

Register Here

Explore Similar Options

CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →

Have questions? Need help in selecting a plan? Let's Chat!

Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!

NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG

*muscle and motion app required