Preparing for the Full Distance Triathlon in Copenhagen means getting ready for a fast swim in Amager Strandpark’s calm lagoon, a scenic 180 km ride through the heart of Denmark, and a marathon through the iconic streets of Copenhagen. Our expertly crafted Full Distance Triathlon Training Plan is designed to guide you every step of the way — from foundational fitness to peak race-day performance.
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Here’s how this comprehensive 44-week training plan prepares you to dominate the Copenhagen course:
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✅ Builds a Strong Foundation:
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The first 12 weeks are focused on base endurance, strength, and conditioning — essential for tackling the calm but long 3.8 km swim and preparing your body for high-volume weeks to come.
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✅ Progressive, Structured Growth:
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Training ramps up from 7.5 to 14 hours per week, preparing you for the physical demands of the 180 km Copenhagen bike course and its mix of urban sections, coastal winds, and countryside rollers.
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✅ Race-Specific Endurance & Intensity:
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The plan transitions seamlessly from strength and technique to VO2 intervals and anaerobic threshold work — ideal for building the stamina and mental toughness needed for the four-loop marathon through the city’s historic landmarks.
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✅ Swim Technique Mastery:
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Video-supported swim drills help you fine-tune technique, efficiency, and pace to take full advantage of the lagoon’s smooth conditions — setting you up for a strong start on race day.
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✅ Data-Driven Run & Ride Workouts:
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Run and bike sessions use RPE and heart rate zones to train smart, not just hard — perfect for managing energy across all four run loops through bustling Copenhagen.
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✅ Strength Training for Endurance Athletes:
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Weekly strength routines build core stability and muscular resilience, reducing injury risk and improving performance across all three disciplines.
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This plan is not just a schedule — it’s a roadmap designed to get you across the finish line strong, steady, and proud.
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Bonus: You’ll get access to personalized coach email support throughout your training — so you're never alone on this journey.
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Ready to race through Copenhagen with confidence?
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Train smarter today with the Full Distance Triathlon Training Plan — your ultimate companion to race-day success.
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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EXPLORE MORE COPENHAGEN TRAINING PLAN OPTIONS
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CHECK OUT OTHER BEGINNER RACE-READY OPTIONS →
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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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Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
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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.