🏆 INTERMEDIATE FULL DISTANCE TRIATHLON - 24 WEEKS - (TALLINN - ESTONIA - 2026) - PAUL M. JOHNSON
🏆 INTERMEDIATE FULL DISTANCE TRIATHLON - 24 WEEKS - (TALLINN - ESTONIA - 2026) - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This six-month intermediate training plan is designed specifically for athletes like you—motivated, experienced, have maintained their fitness and are aiming to conquer Estonia’s capital on race day. With structured progressions, personalized support, and targeted workouts, this plan aligns perfectly with the unique demands of the Tallinn course.
🏊♂️ Swim Strong in Lake Harku
Train for the calm, cool freshwater conditions of Lake Harku with open-water simulation sets and tempo intervals. Weekly swim workouts include pacing drills that mimic the 3.8 km single-loop course—so you arrive race-ready for Tallinn’s beach start and smooth currents.
🚴♀️ Ride Estonia's Rolling Terrain
The bike course’s mix of flats and rolling hills calls for more than just endurance. Our plan includes structured VO2 max intervals, long aerobic rides, and power-based training sessions to prepare you for the countryside’s varied terrain and occasional wind along the Baltic Sea.
🏃♂️ Run the Historic Streets of Tallinn
With four loops through central Tallinn—including flat roads and cobblestone paths—you’ll need more than just stamina. Build strength and resilience with progressive brick workouts, hill intervals, and race-pace long runs that simulate the changing rhythm of this unique marathon course.
✅ What You’ll Gain with This Full Distance Triathlon Plan
✔ Structured 3:1 periodization for peak performance without burnout
✔ Progressive load from 8 to 16 hours per week—built for working athletes
✔ Run gait video analysis to improve efficiency and prevent injury
✔ Heart rate and power-based intervals for precision training
✔ Instructional swim and strength videos* tailored to triathletes
✔ Personalized email coach support for accountability and answers
This Full Distance Triathlon training plan isn’t just a roadmap—it’s your competitive advantage in Tallinn. Designed for intermediate triathletes with a strong base, it kicks off with VO2 intervals in week one and builds strategically to race day.
🎯 Ready to race through Tallinn’s historic Old Town, ride the Baltic coast, and swim Lake Harku like a pro? Start your Full Distance Triathlon training today—with expert support by your side.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:52:00 | 03:00:00 |
|
Bike
x3
|
03:19:00 | 05:25:00 |
|
Swim
x3
|
02:12:00 | 01:30:00 |
|
Strength
x2
|
01:16:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:52:00 | 03:00:00 | |
|
|
03:19:00 | 05:25:00 | |
|
|
02:12:00 | 01:30:00 | |
|
|
01:16:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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