This 44-week Full Distance Triathlon training plan is purpose-built to prepare you for the unique demands of racing in Tallinn, Estonia. From the freshwater loop of Lake Harku to the scenic Estonian countryside and historic cobblestone streets of Old Town, every detail of your race is considered in the structure of this plan.
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✅ 12-Week Foundation Phase
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Begin with a structured build-up, ideal for athletes returning to structured training or starting their Full Distance Triathlon journey. Training volume grows steadily—from 6 to 10 hours per week—focusing on aerobic base and efficiency, with a challenging Brick endurance test in week 12 to assess readiness.
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✅ 32-Week Full Distance Focused Block
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Designed around Tallinn’s race profile, this phase uses a 3:1 build/recovery cycle to promote peak adaptation without burnout. Your body learns to thrive through long bike rides mimicking Estonia’s rolling hills and to sustain energy on marathon loops that simulate Tallinn’s flat and cobbled terrain.
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✅ Swim Prep for Lake Harku
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Practice sustained open-water efforts and beach starts under calm, cooler-water conditions (64–70°F/18–21°C). The program includes technique-focused swim sessions and long aerobic sets that match the one-loop swim course.
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✅ Bike Training That Mirrors Tallinn’s Terrain
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Two-loop bike rides, often impacted by wind, require muscular endurance and pacing strategy. You'll build both with progressive long rides, tempo intervals, and efforts simulating exposure to the coastal wind.
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✅ Run Smart on Mixed Terrain
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The four-loop run course includes both flat roads and cobbled segments. Specific sessions help you adapt to rhythm changes, foot impact variation, and mental focus late in the race—especially after 180 kilometers on the bike.
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✅ All-Encompassing Conditioning
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From Aerobic Base and VO₂ Max intervals to Anaerobic Threshold and Climbing Acceleration sessions, this plan builds strength, stamina, and speed—exactly what’s needed for a personal best Full Distance Triathlon performance.
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💬 Includes Personalized Email Coach Support
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Your questions are answered by a coach who understands your goals, making the training experience both structured and personalized.
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🎯 Ready to race Tallinn with confidence?
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Step into your training with purpose. Start today with a plan built for success in the Full Distance Triathlon Tallinn.
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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.