This 44-week Competitive Intermediate Full Distance Triathlon training plan prepares you for Mossel Bay, South Africa, with a built-in base phase, structured intensity and opportunities to test your race execution.
No separate base-mileage program is required before starting. You begin with 12 weeks focused on strength, conditioning, aerobic endurance and swim technique. Training grows from 4.5 hours in week one to a maximum of 8.5 hours in week 11, using three weeks of training followed by one recovery week. A brick endurance test in week 12 helps you assess your readiness for the next phase.
Why that foundation matters in Mossel Bay
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. The bike covers open roads and rolling coastal terrain before a run through Mossel Bay’s coastal and town surroundings. You’re preparing to perform across the whole day, with enough left to run well.
Your next 32 weeks start at eight training hours per week and build to a maximum of 16.5 hours. Endurance sessions develop stamina, while tempo work, VO2 intervals and anaerobic threshold training challenge your ability to sustain effort. Heart rate, power and perceived exertion give your bike and run workouts intensity targets.
Make every discipline contribute
Video-led swim drills and open-water sessions help you develop an efficient stroke and confidence beyond the pool. On the bike, practice managing output as the terrain changes rather than chasing every rise. Progressive bricks build familiarity with running after cycling. AI Gen Run Gait Video Analysis adds feedback on running mechanics, and competitive intermediate strength sessions complement the endurance work.
Optional B and C race windows give you a chance to check what works under race conditions. Test pacing, nutrition and transitions, then adjust before your main event.
Included with the plan, three race-readiness calculators support that process: the Race Predictor Calculator estimates performance, the Race Pace Strategy Calculator organizes swim, bike and run execution, and the Triathlon Fueling Calculator helps you build your fueling approach. Put those decisions into practice during training and your supporting races.
Choose this 44-week Competitive Intermediate Full Distance Triathlon training plan and start building toward a stronger Mossel Bay performance.
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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.