Get ready to take on the Full Distance Triathlon on the breathtaking Sir Bani Yas Island in Abu Dhabi with our beginner-friendly 6-month triathlon training plan — expertly crafted to match the demands of this fast yet challenging course.
Prerequisite Training Required: Before starting this training plan, you should have a basic fitness foundation. Ensure you can swim 2.5 kilometers, cycle at least 45 miles, and run continuously for 60 minutes.
🌊 Swim (3.8KM): You'll launch into the crystal-clear, calm waters of the Arabian Gulf — but calm doesn’t mean effortless. Our training plan includes progressive swim workouts focused on endurance, technique, and speed — including VO2 interval sets and video-based drills — so you’ll feel confident and efficient on race day.
🚴 Bike (180KM): The bike course features four smooth, fast loops on a flat ring road — but don't underestimate the 100m climbs along scenic interior roads. Our plan incorporates structured intervals based on RPE/heart rate, and long weekend rides that prepares you for the terrain of Sir Bani Yas Island.
🏃 Run (42.2KM): With heat, distance, and fatigue as your biggest competitors, our run sessions are designed to gradually build resilience. Long runs, brick workouts, and pace-specific tempo runs prepare you to stay strong across the final leg.
✅ Plan Highlights:
✔️ 3/1 Progressive Structure: 3 weeks of focused training + 1 recovery week
✔️ Starts at 7.5 hours/week, peaking at 14 hours/week
✔️ AI Run Gait Video Analysis for better form & injury prevention
✔️ Swim Drill Video Library to improve efficiency and confidence
✔️ RPE/Heart Rate-Based Bike & Run Workouts for personalized intensity
✔️ Triathlon-Specific Strength Sessions with step-by-step video guidance*
✔️ Coach Email Support: Personalized answers to your questions, every step of the way
Whether you're tackling your first Full Distance Triathlon or returning to the distance with renewed focus, this plan provides everything you need to train with purpose and cross that finish line strong on Sir Bani Yas Island.
🎯 Ready to commit? Start your Full Distance Triathlon journey today and train with confidence — supported by proven structure, expert coaching, and athlete-focused tools.
👉 Purchase your Full Distance Triathlon training plan now and set yourself up for success on race day.
Register Here
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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.