Step confidently toward your Middle Distance Triathlon goal in Xiamen, China with a 36-week beginner-friendly program designed for speed, endurance, and confidence on race day. The warm waters of Tong’an Bay, the fast and flat 90km coastal bike track, and the smooth 21.1km seaside run demand precision preparation — this plan equips you for it all.

✅ Foundation First – The opening 12 weeks build your aerobic base, strength, and swim efficiency through structured drills, guided technique videos, and RPE/heart-rate-based cycling and running sessions. You’ll develop the stamina needed to handle Xiamen’s continuous pacing potential.

✅ Course-Specific Conditioning – The plan mirrors the fast, gradient-free bike and run terrain. You’ll train on sustained steady-state rides, progressive long runs, and speed-focused intervals to maximize your performance on flat, traffic-free roads.

✅ Open-Water Confidence – Swim workouts prepare you for Tong’an Bay’s counter-clockwise course and tidal considerations. You’ll gain comfort navigating sighting, turns, and efficient pacing in warm saltwater.

✅ Brick Workouts for Seamless Transitions – Integrated bike-to-run sessions sharpen your legs for that smooth shift from Xiamen’s rapid bike course to its equally quick run segment.

✅ Strength & Mobility Training – Video-guided functional strength work enhances form, reduces injury risk, and ensures efficiency across all three disciplines.

✅ Progressive Load – Starting at 7 hours per week and peaking at 12, you’ll gradually build toward race-ready endurance without overtraining, aligning perfectly with the demands of a Middle Distance Triathlon.

Whether it’s your first triathlon or you’re chasing a personal best, this plan blends expert structure with the flexibility to fit your life. Plus, you’ll have personalized email coach support to keep you motivated, answer questions, and fine-tune your training along the way.

🏁 Commit to your journey today — give yourself the preparation you deserve for the Middle Distance Triathlon Xiamen China and cross that finish line stronger than ever.
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