Prepare to perform at your best on Barcelona’s fast, scenic Middle Distance Triathlon course with a structured, progressive 44-week plan designed specifically for athletes aged 40 and above. Every session is crafted to align with the race’s unique demands—from the calm waters of Mar Bella Beach to the flat, high-speed N-II highway bike leg and the sunlit promenade run along Barcelona’s coastline.

✅ Swim Confidence for Mar Bella Beach – Targeted swim sessions with stroke drills and open-water simulation prepare you for calm yet potentially non-wetsuit-legal conditions, improving efficiency and comfort over 1.9 km.

✅ Bike Power for a Flat & Fast Course – Specific endurance and tempo rides mimic the N-II’s long straight sections, with short climbs built into training to handle Cabrera de Mar’s 34m rise without breaking rhythm.

✅ Run Efficiency for the Coastal Promenade – Interval and brick workouts develop speed and pacing control for the flat, three-lap run past Bogatell Promenade and Barceloneta, keeping your form strong and your energy steady.

✅ Masters-Specific Strength & Recovery – Strength sessions and a 3:1 periodization model build durability, prevent injury, and ensure peak freshness on race day.

Plan Structure:

Phase 1 (12 Weeks) – Build foundational endurance, strength, and swim technique (4–10.5 hrs/week).

Phase 2 (32 Weeks) – Triathlon-specific sessions, VO₂ max work, race-pace bricks, and tune-up “B” and “C” races (8–12.5 hrs/week).

Additional Benefits:

📊 Device-ready workouts for Garmin & training platforms.

🎯 Heart rate, power, and RPE-based guidance for precision training.

🏋️ Strength routines tailored for athletes over 40.

📹 Video-supported swim drills for lasting technique gains.

Every element of this Middle Distance Triathlon training plan is built to help you feel prepared, confident, and ready to race in Barcelona. With structured guidance, progressive overload, and personalized email coach support, you’ll arrive at the start line knowing your training matches the course ahead.

🔥 Secure your plan today and start building toward your best Middle Distance Triathlon performance in Barcelona!

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