The Full Distance Triathlon in Tallinn is a true test of endurance—featuring a 3.8 KM swim in calm Lake Harku, a 180 KM bike through Estonia’s rolling countryside, and a four-loop marathon weaving through Tallinn’s Old Town. This 44-week plan is designed to prepare you for exactly those race-day demands with focused, periodized training that adapts to your current fitness—even if you’re starting from zero base.
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🏊♂️ Swim Prepared for Lake Harku
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With structured swim workouts and video-guided technique drills, you’ll build confidence and efficiency for calm, freshwater conditions. Sessions simulate the continuous loop format to help you pace and breathe effectively over 3.8 KM.
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🚴 Bike Strong Across Estonia’s Rolling Terrain
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The two-loop bike course through Estonia demands a blend of endurance and power. Our plan uses heart rate, RPE, and power zones to help you train intelligently—focusing on long endurance rides, tempo intervals, and strength to handle flat and windy stretches.
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🏃♂️ Run Smart on Mixed Terrain in Historic Tallinn
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Tallinn’s marathon includes flat segments and cobblestones. This plan prepares your legs with progressive long runs, brick sessions, and cadence-focused workouts that mirror the four-loop course layout—so you’re ready to pace evenly and finish strong.
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✅ 12-Week Base Phase – Build foundational aerobic strength and endurance starting from just 4 hours per week
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✅ 32-Week Full Distance Phase – Peak at 15 hours per week with race-specific intensity and volume
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✅ Structured RPE, HR, and Power-Zone Workouts – Garmin-compatible for precise training
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✅ Strength Training for Masters 40+ – Injury prevention and performance gains
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✅ Email Coaching Support – Get expert answers and guidance throughout your journey
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🎯 This plan is ideal for competitive Master 40+ triathletes aiming for a strong finish or personal best in Tallinn.
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You’ve committed to the Full Distance Triathlon—now train like it.
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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EXPLORE MORE TALLINN TRAINING PLAN OPTIONS
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CHECK OUT OTHER MASTERS 40+ 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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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.