You’re ready to train for a faster race, and you know that takes more than accumulating miles. This 24-week High Performance Amateur Full Distance Triathlon training plan prepares advanced athletes for Mossel Bay, South Africa, through endurance, demanding intervals and practice putting all three disciplines together.
Start with your aerobic foundation already established. Week one includes a 25-minute anaerobic threshold interval session, and weekly training grows from just under 10.5 hours to approximately 18 hours at peak. You need both the fitness and the time for that commitment.
Mossel Bay asks you to make that fitness last.
The Garden Route course combines a 3.8 km sea swim, a 180 km bike ride and a 42.2 km marathon. Santos Beach and the De Bakke resort area provide the setting for the swim start and finish line. Open roads and rolling coastal terrain shape the bike, followed by a marathon through Mossel Bay’s coastal and town surroundings. Your performance depends on sustaining effort without spending too much before the run.
Swim technique videos and open-water sessions help you refine your stroke. Efficiency matters over 3.8 km: the less energy you waste in the water, the more you have for the rest of your race.
For the rolling bike course, aerobic mileage builds endurance while hill-climbing strength intervals develop your ability to handle changes in terrain. VO2 max and anaerobic threshold sessions challenge your capacity for sustained work. Heart rate and power targets help you practise controlling intensity rather than letting every rise in the road dictate your effort.
Anaerobic power and ATP-PC sessions develop short-duration power. These complement the endurance training; your race-day priority remains an effort you can sustain through the marathon.
Progressive bricks give you practice running after cycling. AI Gen Run Gait Video Analysis provides feedback on running mechanics, supported by advanced strength sessions with detailed video instruction.
Included with your plan, three race-readiness calculators help you turn preparation into decisions. Estimate performance with the Race Predictor Calculator, organize swim, bike and run execution with the Race Pace Strategy Calculator, and build your fueling approach with the Triathlon Fueling Calculator. Rehearse those choices in training.
Choose this High Performance Amateur Full Distance Triathlon training plan and put 24 focused weeks behind your Mossel Bay goals.
REGISTER HERE
EXPLORE MORE MOSSEL BAY TRAINING PLAN OPTIONS
CHOOSE YOUR NEXT HIGH PERFORMANCE CHALLENGE HERE →
TO SET YOURSELF UP FOR SUCCESS – START HERE →
Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
*muscle and motion app required
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.