Prepare to take on one of Europe’s most scenic and demanding Middle Distance Triathlon races with a training plan engineered for high-performing amateur athletes. This 24-week program is built to match the unique demands of the Kaiserwinkl-Walchsee course—from its pristine alpine swim to its hilly, technical bike leg and lakeside run.

⚠️ Prerequisite Training Required
Before beginning this plan, you should have a solid aerobic base and be consistently training 6–8 hours per week. Week 1 begins with 9 hours and includes focused Anaerobic Threshold and VO2 Max sessions—this plan is for experienced athletes ready to level up.

🌊 Swim-Ready for Lake Walchsee
Refine your stroke with instructional drills and open water sessions tailored for the 1.9 km triangle swim in crystal-clear Lake Walchsee. Swim workouts can be loaded directly onto compatible watches—no printouts needed.

🚴 Build Power for the Bike Course
Train for the 90 km, two-lap ride through the hilly Kaiserwinkl region with workouts targeting 1,100–1,200 meters of climbing. Includes narrow road simulation, gear shifting drills, and sustained threshold intervals to handle the undulating terrain.

🏃 Run Strong Around the Lake
Develop resilience and pacing across four laps of rolling terrain with structured run sessions that mimic course elevation and encourage efficient recovery between laps.

📈 Peak with Purpose
Using a 3:1 training-to-recovery cycle, this plan peaks at 14.5 hours/week (Week 19), with strategic tapering and a B-race week for sharpening performance.

💪 Functional Strength & Explosive Power
Strength training targets both functional triathlon movements and anaerobic power systems (ATP-PC) to support sprint efforts on climbs and transitions.

📊 Tech-Enhanced Training
All sessions are structured by heart rate and power zones. Sync directly with Garmin for seamless tracking.

💻 Coach Email Support Included
Get direct guidance when you need it from coach Paul M. Johnson—personalized email support is included.

👉 This Middle Distance Triathlon training plan equips you for success at Kaiserwinkl-Walchsee—strategically, technically, and physically.

Start your journey today and race with confidence. 🏁

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