A stronger Full Distance Triathlon build starts long before the biggest training weeks. This 36-week Intermediate triathlon training plan gives you 12 weeks to establish the foundation first, then 24 weeks to turn that fitness into race-specific endurance for the Full Distance Triathlon Davao Philippines.
Davao combines a 3.8 km swim in the Davao Gulf, a predominantly flat 180 km coastal bike, and a 42.2 km run. The course rewards athletes who can hold steady output, manage heat and humidity, fuel consistently, and avoid wasting energy early in the day.
THE FIRST 12 WEEKS: BUILD CAPACITY
You begin with a dedicated base phase, so you do not need to arrive with months of high-volume training behind you. Early work emphasizes aerobic endurance, strength, swim technique, and an introduction to VO2 training. The goal is to create enough fitness and durability to handle the more demanding work that follows.
THE NEXT 24 WEEKS: BUILD PERFORMANCE
Week 13 starts at about 7 hours of training, with volume gradually increasing toward approximately 16 hours per week. The plan uses a 3:1 structure, giving you three progressive weeks followed by one active recovery week.
As training advances, you move through:
• endurance development for the long bike and run
• tempo work for stronger sustained pacing
• VO2 intervals to improve aerobic power
• anaerobic threshold sessions to raise sustainable intensity
• open-water swimming for race-specific confidence
• progressive brick workouts to improve bike-to-run durability
• endurance track sessions to sharpen running economy
For Davao, that combination matters. A fast coastal bike course can tempt you into riding too hard too early, while heat and humidity can magnify small pacing and fueling mistakes. Structured heart rate and power-based sessions help you learn what sustainable effort actually feels like before race day.
Instructional swim videos, detailed strength sessions, and structured bike and run workouts give you clear direction throughout the build.
The plan also includes three race-readiness tools: the Race Predictor Calculator to estimate performance, the Race Pace Strategy Calculator to organize swim, bike, and run execution, and the Triathlon Fueling Calculator to build your fueling approach.
Personalized email coach support is included when questions arise during training.
Purchase the 36-week Intermediate Full Distance Triathlon training plan today and give yourself the time to build the base first, then develop the endurance, power, and execution needed for Davao.
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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.