The Middle Distance Triathlon in Xiamen, China, offers a warm, tidal-assisted swim in Tong’an Bay, a fast 90km bike on a gentle, gradient-free coastal track, and a flat, traffic-free 21.1km run. This 36-week training plan is precisely built to prepare you for these race conditions, ensuring you arrive at the start line confident, strong, and ready to perform.

Designed specifically for senior triathletes aged 60+, the plan blends endurance development, race-specific speed work, and recovery-focused scheduling. Every session is crafted with the Xiamen course in mind—helping you adapt to a flat, fast profile while maintaining joint health, muscular strength, and aerobic efficiency.

✅ Course-Specific Endurance – Long, low-intensity rides and runs match the coastal track’s flat terrain, building the sustained aerobic power you’ll need for steady pacing.
✅ Swim Preparedness for Tong’an Bay – Video-guided drills and open-water practice prepare you for the tidal flow and counter-clockwise triangular swim layout.
✅ Bike Speed Development – Power-based intervals simulate race-day cadence and output for the gentle, traffic-free bike course.
✅ Run Efficiency & Durability – Brick workouts and tempo sessions build strength for a consistent, fast pace on the flat 21.1km run.
✅ Strength & Mobility for Longevity – Resistance training preserves bone density, improves joint stability, and supports injury prevention.
✅ Progressive Structure – A 12-week base phase, followed by build and peak phases, ensures safe adaptation and maximum race-readiness.

With compatibility for Garmin and other smart devices, structured heart rate and power-based workouts, and a proven 2:1 work-to-recovery cycle, this plan delivers both performance and sustainability for the Middle Distance Triathlon.

Every purchase includes personalized email coach support, so you’ll have expert guidance at every step. Take the guesswork out of training and prepare for your fastest, most enjoyable Middle Distance Triathlon yet in Xiamen, China.

Start your journey today—train with confidence, race with purpose, and achieve your best performance yet.

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