The Middle Distance Triathlon in Florianópolis, Brazil, offers calm, warm ocean waters, a fast coastal bike course, and an energetic flat run through the heart of this vibrant city. This 44-week beginner training plan is built to prepare you for each leg of this race so you arrive confident, strong, and ready to perform.
🌊 Swim (1.9 km) – Our program develops open-water confidence through targeted swim technique drills and endurance sets, mirroring the calm yet potentially fast conditions of Jurerê Internacional Beach. You’ll practice efficient sighting, pacing, and controlled breathing to ensure you exit the water energized for T1.
🚴 Bike (90 km) – With a largely flat, high-speed coastal route, the bike leg rewards athletes with sustained power and smart pacing. Our plan integrates RPE and heart-rate–based sessions, VO₂ intervals, and endurance rides that simulate wind exposure and flat terrain efforts—ideal for managing both speed and fatigue on race day.
🏃 Run (21.1 km) – The three-loop, flat run course in Florianópolis calls for steady pacing and resilience. Structured run sessions build aerobic endurance, strengthen running form, and prepare you for the lively, crowd-filled finish.
Plan Highlights:
✅ 12-week base phase building strength, conditioning, and foundational endurance
✅ 32-week race-specific phase with VO₂ interval training & anaerobic threshold work
✅ Progressive load from 9.5 to 14 hours weekly, ensuring optimal adaptation
✅ “B” and “C” race scheduling for race-day rehearsal & confidence building
✅ Instructional video swim drills for faster, more efficient strokes
✅ Strength training tailored for beginner triathletes
✅ Structured bike & run sessions using RPE/heart rate
This Middle Distance Triathlon training plan also includes personalized email coach support, giving you expert feedback and motivation every step of the way.
🏅 Be fully prepared for race day in Florianópolis. Start your 44-week journey today and transform your potential into performance.
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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.