This 36-week Intermediate Triathlon Training Plan is specifically designed to prepare you for the unique demands of racing in Denmark’s capital—starting with the calm swim at Amager Strandpark, powering through the scenic but fast bike course through North Zealand, and finishing strong on the energetic four-loop run through Copenhagen’s historic heart.
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Here's how this triathlon training plan ensures you’re fully prepared to perform at your best on race day:
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✅ Built for Copenhagen’s Unique Course Profile
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From the calm, fast lagoon swim to the dynamic mix of city, coast, and countryside on the bike, this plan builds both your technical skills and endurance to handle Copenhagen’s fast yet varied terrain.
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✅ Progressive 36-Week Structure
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Start with a 12-week base phase focused on foundational aerobic fitness, strength development, and swim technique—no prior mileage required. This is followed by a 24-week full distance triathlon training block that progressively builds from 7 to 16 hours per week of highly targeted training.
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✅ Structured to Maximize Recovery and Gains
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The proven 3-weeks-on, 1-week-recovery cycle prevents burnout and supports sustainable fitness growth so you can peak on race day, not before.
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✅ Course-Specific Conditioning
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Train with purpose using structured bike and run intervals that simulate Copenhagen’s flat to rolling bike terrain and urban running loops. Long bricks and open-water swim prep mimic race-day stress so you show up confident and ready.
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✅ Swim, Bike, and Run Workouts Based on Science
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All sessions are designed around Heart Rate and Power training zones, with integrated VO2 max, threshold, and tempo work to sharpen your race-day pacing.
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✅ Strength and Mobility for the Long Haul
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Dedicated strength training sessions in the early phase enhance durability and economy across all three disciplines—key for finishing strong on that 42.2 km city run.
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✅ Expert Instructional Support
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Access detailed video demos of swim drills, strength routines*, and more—everything an intermediate triathlete needs to build skill and confidence.
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📩 Personalized Coaching Support Included
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Have questions as you go? Every athlete receives personal email coach support throughout the plan to keep you on track.
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The Full Distance Triathlon in Copenhagen is one of Europe’s premier endurance events—and this plan is built to help you race it at your best.
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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*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.