This 36-week Middle Distance Triathlon training plan is built specifically for competitive Masters athletes over 40 who want to excel on the fast, flat, and scenic Xiamen China course. With its warm Tong’an Bay swim, traffic-free coastal bike, and flat run route, the race offers incredible PB potential—provided you arrive with the right mix of endurance, speed, and race-specific preparation.
Our phased, science-based approach ensures you’re ready to handle Xiamen’s unique demands: sustained power on a gradient-free bike course, steady pacing on a flat half marathon, and efficient open-water swimming in warm saltwater.
🏊 Base Phase (12 Weeks) – Rebuild aerobic capacity, core stability, and muscular endurance. Perfect if you’re returning from a break or stepping up from Sprint/Olympic distances.
🚴 Build & Peak Phase (24 Weeks) – Develop race-specific power, pacing control, and mental focus with structured brick sessions, VO₂ max intervals, and threshold training.
Masters-focused features include:
✅ Heart Rate & Power-Based Workouts – Garmin-compatible for precise training data.
✅ 3:1 Periodized Load & Recovery – Optimized for athletes over 40 to promote steady gains without burnout.
✅ Strength & Mobility Training – Maintain muscle mass, boost durability, and prevent injury.
✅ Open-Water Swim Sessions – Practice navigation, pacing, and efficiency for Tong’an Bay’s counter-clockwise triangle course.
✅ Brick Workouts – Simulate Xiamen’s smooth bike-to-run transitions on a flat course.
Training starts at just 7.5 hours per week, peaking at ~12 hours, making it achievable for busy athletes aiming for Middle Distance Triathlon success. Every session is purposeful, maximizing performance without wasted effort.
Your race. Your pace. Your best finish yet.
Get your plan today and gain 36 weeks of guided training plus personalized email coach support to keep you on track and confident from the first swim stroke to the final run stride.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²® family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.