The Full Distance Triathlon Frankfurt offers a demanding yet rewarding race experience, from the dynamic 3.8 km swim at Langer Waldsee to the scenic but challenging 180 km bike course and a flat, fast 42.2 km run along the Main River. Racing here demands more than endurance—it requires precision, preparation, and performance-specific conditioning. That’s exactly what this 36-week evidence-based training plan delivers.

Built specifically for competitive Masters athletes (ages 40+), this structured plan is grounded in sport science and designed to prepare you for the physical and mental demands of racing in Frankfurt.

💡 Why This Plan Works for Frankfurt
✔ Progressive Adaptation Model – Begins with a 12-week base phase to build aerobic efficiency, then transitions into 24 weeks of targeted race-specific training, timed to peak for Frankfurt’s unique terrain and climate.

✔ Physiological Precision – Each session is guided by MHR, FTP, and RPE, ensuring your training reflects your current fitness. Fully compatible with Garmin, and other data platforms.

✔ Race-Specific Design – Incorporates terrain-based cycling and run workouts to prepare for Frankfurt’s fast flats and sharp hills, plus swim sets simulating the Australian exit format at Langer Waldsee.

🏁 Training Structure Overview
Phase 1: Foundational Endurance & Neuromuscular Efficiency (Weeks 1–12)
✅ Builds aerobic base, capillarization, and muscular endurance
✅ Refines swim mechanics using proprioceptive drills
✅ Introduces VO₂max stimuli for early adaptation

Phase 2: Race-Specific Performance (Weeks 13–36)
✅ Prepares for Frankfurt’s mixed-terrain bike course with climbing and tempo sets
✅ Increases lactate threshold and metabolic efficiency through polarized intensity
✅ Includes progressive brick sessions to simulate late-race fatigue

📈 Performance Optimization Tactics
✔ Swim Technique – Emphasizes symmetry, hydrodynamics, and open-water skills
✔ Bike/Run Integration – Uses power-to-weight metrics and HRV analytics for peak output
✔ Strength Training – Targets muscle resilience, tendon strength, and injury resistance
✔ Adaptive Sessions – Workouts auto-adjust with smart devices and training platforms

This plan isn’t just about finishing—it’s about racing strong, smart, and confidently across every leg of the Full Distance Triathlon Frankfurt. With elite-level structure, coach-supported email access, and adaptive tools, this program empowers you to perform at your best when it matters most.

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