🏋️‍♂️ Unleash Your Potential with Our 44-Week Intermediate Training Regimen

Ready to conquer the Full Distance Triathlon South Africa? Whether you’re stepping up from shorter races or chasing a new personal best, our 44-week training plan is your ultimate path to race-day success in Nelson Mandela Bay.

🎯 Start Strong: Build Your Foundation
No prior training or base mileage needed—just commitment. The first 12 weeks of this Full Distance Triathlon plan lay the groundwork with structured progression. Beginning at just 4.5 hours per week and peaking at 8 hours, this phase includes an endurance brick challenge to prepare your body for long-course racing.

🚀 Transform with 32 Weeks of Race-Specific Training
After building your base, transition into a 32-week full-distance-specific block designed for - top level performance. Start at 8.5 hours per week and build toward a peak of 16 hours, with integrated race simulations and recovery weeks. Strategically placed “B” and “C” races keep you race-ready and motivated throughout.

💪 Strength, Endurance & Technique — All in One
We focus on every aspect of triathlon success:

Structured strength training for durability and power

Open water swim skills and drills

Bike and run workouts tailored to heart rate and power zones

VO₂ max intervals and anaerobic threshold sessions

Progressive brick workouts and tempo pacing

Recovery protocols and tapering to ensure peak performance on race day

🎥 Exclusive Training Videos & Tools
Access in-depth swim drill tutorials, strength training demos, and custom bike/run sessions. Every element is designed to optimize your performance on the Full Distance Triathlon South Africa course—flat beachfront runs, rolling coastal bike legs, and that iconic Hobie Beach swim start.

✅ Race South Africa strong. Finish with pride.
🔥 Start your transformation today—click below to begin your 44-week Full Distance Triathlon journey.

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