Prepare to excel on race day with a program built for the unique demands of the Middle Distance Triathlon in Turku, Finland. This 36-week plan combines a 12-week foundation phase with a 24-week performance phase, perfectly matched to the swim in the Aura River, the fast highway bike loops, and the flat, spectator-filled riverbank run.

We follow a proven 3:1 structure — three weeks of progressive training followed by one week of recovery — starting at 9.5 hours per week and peaking at 14.5. Functional strength training builds your base, then shifts to sport-specific power and endurance so you’re ready for each discipline’s challenges.

How this plan prepares you for Turku:
✅ Swim Ready for the Aura River – Technique-focused sessions improve efficiency for the upstream start and downstream finish, while open-water skills prepare you for river conditions.
✅ Bike Strength & Speed – Interval and threshold work build sustained power for the three-loop highway course, with cone-separated lanes requiring precise pacing.
✅ Run Endurance for the City Center – Four-lap run training sharpens mental focus and stamina to thrive in the festive, spectator-packed environment.
✅ Targeted Energy Systems – VO₂ Max, anaerobic threshold, climbing accelerations, and ATP-PC sprint work deliver speed and resilience.
✅ Race-Specific Adaptation – Brick workouts mimic the fast transitions between swim, bike, and run on the compact Varvintori Square setup.

This plan is crafted for advanced amateur athletes who want a clear, proven roadmap to peak performance. Whether your goal is a personal best or a podium finish, you’ll be ready for the unique rhythm and energy of racing in Turku’s city-center setting.

💬 Includes personalized email coach support — so every session has purpose, and every question gets answered.

Start training now and be fully prepared to perform at your best in the Middle Distance Triathlon Turku Finland. Your race-day success begins today. 🚀

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