Our expertly built 6-month Full Distance Triathlon training plan is designed for beginner athletes who want to train smart, stay consistent, and reach that iconic finish line in front of Canada’s Parliament.
.
This course features:
.
A 3.8 km (2.4-mile) one-loop swim in the calm Ottawa River, averaging 70°F (21°C).
.
A traffic-free 180 km (112-mile) bike ride past Embassy Row, with smooth pavement and gentle elevation changes.
.
A flat 42.2 km (26.2-mile) run through Ottawa’s vibrant downtown, lined with cheering supporters.
.
Our training plan is built to prepare you for every section of this uniquely Canadian Full Distance Triathlon course—physically, mentally, and technically.
.
✅ Periodized 3/1 Training Structure: Three weeks of progressive overload followed by one recovery week, reducing risk of injury and keeping motivation high.
.
✅ Gradual Weekly Progression: Begin at just 7.5 hours/week and build steadily to 14 hours/week—ideal for beginners with real-life schedules.
.
✅ Swim-Specific Drills and VO₂ Intervals: Improve open-water swim confidence with proven drills and pace-building workouts.
.
✅ AI-Based Run Gait Analysis: Get actionable feedback on your running form using AI gait analysis technology.
.
✅ Efficient Strength Training: Triathlon-specific strength routines with video guidance to build durability and power.
.
✅ Structured Bike and Run Workouts: Targeted sessions using RPE and heart rate zones to fine-tune endurance and pacing.
.
✅ Recovery Weeks and Email Coach Support: Build consistency with planned recovery and access to personalized email coaching support to answer your training questions.
.
To get the most from this Full Distance Triathlon training plan, you should already be able to:
.
Swim 2.5 km comfortably
.
Bike 45 miles
.
Run for 60 minutes non-stop
.
🎯 This is more than a schedule — it's a complete roadmap to conquering Ottawa’s Full Distance Triathlon with confidence.
.
Now’s the time. Start your journey to the finish line in Ottawa with expert guidance, a structured plan, and email coach support every step of the way.
.
👉 Start your Full Distance Triathlon training plan today and train with purpose.
.
Register Here
.
TO SET YOURSELF UP FOR SUCCESS – START HERE →
.
DISCOVER MORE CANADA TRAINING OPTIONS
.
CHECK OUT OTHER BEGINNER RACE-READY OPTIONS →
.
Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
.
Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
.
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
.
*muscle and motion app required
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.