The Middle Distance Triathlon in Xiamen, China, offers a fast, flat, and scenic race along Tong'an Bay’s dedicated coastal track — perfect for athletes chasing personal bests. This 24-week training plan is purpose-built to prepare you for Xiamen’s warm-water swim, gradient-free bike leg, and flat, traffic-free run, so you arrive on race day ready to perform at your highest level.

✅ Race-Specific Preparation – Develop the endurance and speed needed for Xiamen’s 1.9km counter-clockwise swim, 90km coastal ride, and 21.1km fast run. Open-water sessions, brick workouts, and detailed swim drills sharpen technique while building confidence.

✅ Structured 3:1 Training Cycle – Three weeks of progressive workload followed by a week of active recovery keeps you improving without overtraining, aligned perfectly for peak form on race day.

✅ Performance-Based Workouts – Every session is structured using heart rate and power metrics for precision. Seamlessly sync to Garmin for real-time guidance in the pool, on the bike, and on the run.

✅ Strength & Conditioning – Functional and traditional strength sessions target triathlon-specific muscle groups, improving efficiency, stability, and injury resilience.

✅ Progressive Energy System Development – From building your aerobic base to targeted VO₂ Max, Anaerobic Threshold, Power Intervals, and ATP-PC sprint sessions, this plan builds speed and stamina for sustained race-day performance.

✅ Technical Swim Focus – Refine stroke mechanics and pacing for a smooth, efficient swim in Xiamen’s warm bay waters, eliminating wasted energy before the bike and run.

✅ Integrated “B” Race Option – Practice under race conditions mid-plan to test strategy, pacing, and nutrition before the big day.

Every element of this training plan aligns with the Xiamen course profile, ensuring you’re primed for its flat, lightning-fast terrain. Whether you’re chasing a podium spot or a personal record, you’ll have the tools, structure, and expert guidance to make it happen.

💬 Includes personalized email coach support — so you’re never training alone.

🏅 Commit to your best Middle Distance Triathlon performance yet. Start your journey today and prepare to excel in Xiamen.
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