Racing the Middle Distance Triathlon in Florianópolis requires precise preparation for warm ocean waters, a fast coastal bike leg, and a flat, high-energy run course. This 36-week advanced training plan is built to give you the endurance, speed, and mental edge to perform at your best on race day.

Structured into 12 weeks of base building followed by 24 weeks of race-specific training, the program follows a proven 3:1 cycle—three weeks of focused training followed by one week of active recovery. Starting at 9.5 hours per week and peaking at 14.5 hours, every session is purpose-driven.

🌊 Swim Readiness – Open-water drills, sighting practice, and pacing sessions prepare you for the calm yet swift waters of Jurerê Internacional beach, setting you up for a fast, efficient swim start.

🚴 Bike Performance – Progressive endurance rides, VO₂ max intervals, and power sprint sessions develop the sustained speed needed for the flat, scenic, and occasionally windy two-loop coastal bike course.

🏃 Run Strength – Threshold runs, climbing accelerations, and aerobic endurance sessions condition your legs for the three-loop, crowd-filled run, helping you maintain pace through the final meters.

✅ Builds functional and traditional strength for all three disciplines
✅ Improves aerobic capacity and race-day stamina
✅ Sharpens anaerobic power for late-race surges
✅ Includes structured recovery for consistent progress
✅ Features personalized email coach support for guidance and motivation

With a clear progression from strength and endurance to race-specific intensity, this plan equips you to handle every stage of the Middle Distance Triathlon in Florianópolis—from your first stroke at sunrise to your sprint down the lively finish chute.

Secure your training plan today and gain the structure, expertise, and personal support you need to perform your best on race day.
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