The Middle Distance Triathlon in Xiamen, China is built for speed—fast, flat, and fully closed roads along the scenic Tong’an Bay. This 24-week training plan is specifically designed to match the race profile, preparing you to excel in the warm waters, glide over the gentle coastal bike track, and finish strong on the flat run course.

✅ Course-Specific Swim Preparation – Master the 1.9km counter-clockwise triangular swim with open water drills, sighting practice, and pacing strategies for the warm bay conditions.
✅ Coastal Bike Power – Develop sustained speed on flat terrain with dedicated power-based intervals, cadence drills, and endurance rides that simulate the 90km gradient-free course.
✅ Fast & Flat Run Focus – Structured brick workouts and negative-split sessions prepare your legs to run a personal best on the 21.1km flat, traffic-free track.
✅ Optimized Progression – Starts at 7 hours per week, building to 12 hours, with a proven 3:1 build-to-recovery cycle to maximize performance gains.
✅ Integrated Strength & Mobility – Video-guided strength training keeps you injury-resistant while improving power output and running form.
✅ Advanced Training Metrics – Heart rate and power-based workouts sync seamlessly with Garmin and other devices, ensuring precision tracking.
✅ Comprehensive Endurance Building – VO₂ max, anaerobic threshold, and tempo sessions target all energy systems needed for Middle Distance success.
✅ Race-Day Confidence – By race week, you’ll be dialed in for pacing, hydration, and nutrition—ready to perform your best from first stroke to final stride.

Every detail of this plan is tailored to the Middle Distance Triathlon Xiamen China course so you arrive not just prepared—but prepared to perform. With personalized email coach support, you’ll have guidance every step of the way.

🏆 Claim your edge today—train with purpose, race with confidence, and turn Xiamen’s fast course into your fastest finish yet.
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