🏊‍♂️🚴‍♂️🏃‍♂️ 44-Week Advanced Training Plan for Full Distance Triathlon Frankfurt

Preparing for the Full Distance Triathlon Frankfurt requires more than just determination—it demands a focused, strategic training plan that aligns with the race’s unique course profile. From the 3.8 km swim at Langer Waldsee with its energetic crowd, to the two-loop, 180 km bike course through urban and hilly terrain, and finishing with the fast, flat 42.2 km run along the River Main—this event tests every aspect of your endurance, technique, and mental toughness.

This 44-week structured training plan is designed to help you meet those demands with confidence.

✅ 12-Week Foundation Phase
Build a strong aerobic base essential for long-distance success:

Weekly volume begins at 6 hours and increases to 10

Emphasis on technique, endurance, and efficient movement

Includes a brick endurance assessment to benchmark early progress

🏋️‍♂️ 32-Week Frankfurt-Specific Program
Tailored to the demands of the Frankfurt course, using a proven 3:1 build/recovery cycle:

Targets bike strength for the hilly sections and high-intensity intervals for fast flats

Swim sets simulate Australian exits and open-water pacing

Run workouts focus on sustaining pace on flat courses with crowd support

📈 Progressive Workload & Taper

Volume increases from 10 to 18 hours/week over 39 weeks

Strategic 4-week taper sharpens race readiness without burnout

💡 Comprehensive Training Approach

This plan integrates multiple training systems:

✅ Endurance Base Aerobic Conditioning

✅ VO2 Max and Anaerobic Threshold Workouts

✅ Power and Speed Intervals (ATP-PC, Climbing Accelerations)

✅ Race simulation sessions to build pacing strategy and nutrition habits

📬 Ongoing Support
Every athlete receives direct email coach support—ensuring your questions are answered, workouts adapted when needed, and motivation stays high throughout.

Whether you're aiming to finish strong or compete for a personal best, this plan provides the structure and support to perform at your highest level on race day in Frankfurt.

👉 Take the next step in your triathlon journey—secure your Full Distance Triathlon Frankfurt training plan today and train smarter with confidence.

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