This 44-week program is engineered specifically for the unique demands of the Full Distance Triathlon in Ottawa, including the 3.8 km swim in the Ottawa River, the fast and scenic 180 km bike course through Embassy Row and beyond, and the energetic 42.2 km run through the heart of the capital.
.
✅ Progressive, Structured Training
.
Start from scratch — no base fitness required. The first 12-week foundation phase safely builds your endurance, starting with just 4.5 hours in Week 1 and progressing to 8 hours by Week 11. Week 12 caps it off with a strategic brick endurance session to prepare you for race-day demands.
.
✅ Tailored to the Full Distance Triathlon Demands
.
The following 32-week phase transitions you into focused race prep. Weekly volume builds from 8.5 hours to 16 hours, with integrated race simulations for "B" and "C" events. This ensures peak readiness for race day in Ottawa, optimizing endurance, recovery, and mental strength.
.
✅ Complete Approach to Fitness
.
This plan includes strength training, open water swim technique, tempo intervals, progressive brick workouts, VO2 max development, and anaerobic threshold sessions. We combine science-backed principles with real-world experience to enhance every aspect of your performance.
.
✅ Expert Video Instruction and Session Design
.
Detailed videos support your swim technique and strength sessions*. All run and bike workouts are structured for precise execution using your heart rate and power zones, ensuring consistent progress and measurable results.
.
✅ Personalized Coaching Support
.
When you commit to this plan, you’re not alone. Enjoy personalized support via email from an experienced coach who understands what it takes to get you to the finish line in peak condition.
.
🏁 Take the Next Step Toward Ottawa’s Parliament Finish Line
.
Start your journey to racing strong, confident, and prepared at the Full Distance Triathlon Ottawa Canada. Tap into the structure, expertise, and personalized guidance that make this training plan the right choice for athletes committed to excellence.
.
Register Here
.
TO SET YOURSELF UP FOR SUCCESS – START HERE →
.
DISCOVER MORE CANADA TRAINING OPTIONS
.
DISCOVER MORE PATHS TO YOUR FINISH LINE →
.
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.