Train for the Half Distance Panamá Triathlon - 6-Month Beginner Triathlon Training Plan

Prepare to conquer the Half Distance Panamá Triathlon with our structured, beginner-friendly training plan. Designed to guide first-time triathletes to the finish line, this 6-month plan builds your endurance, strength, and race-day confidence—step by step.

Why This Plan Works
✅ Built for Beginners
Start strong with 4–6 weeks of aerobic base training. You’ll begin at 7 hours/week and peak at 12 hours/week, building fitness gradually for the demands of race day.

✅ Course-Specific Preparation
🏊 Swim – 1.2 Miles in the Panama Canal
Begin at the Balboa Yacht Club, ending 300m past the Biomuseo on the Pacific side of the Panama Canal. This open-water swim demands calm confidence—exactly what you’ll gain through swim drills and technique-focused workouts included in the plan.

🚴 Bike – 56 Miles of Fast, Scenic Roads
The flat, fast 3-loop course runs between Calzada de Amador and Cinta Costera, showcasing Casco Viejo and Panama City's skyline. Structured bike intervals and tempo rides train you to hold strong speeds over long distances.

🏃 Run – 13.1 Miles with Iconic Views
The three-loop run along Calzada de Amador offers stunning views of the Panama Canal and Puente de las Americas. Build stamina and pacing with progressive long runs and race-specific intervals.

✅ Complete, Balanced Training
Strength sessions with video demos to improve durability

Swim, bike, and run workouts based on RPE and heart rate

Open-water and tempo training to mirror real race demands

Coach email support to answer questions along the way

Be Race-Ready for Panamá
From swim stroke to finish line strategy, this plan prepares you for the Half Distance Panamá’s unique, breathtaking course. Whether you’re dreaming of your first finish or chasing new limits, this plan will get you there—strong, smart, and ready.

👉 Start training today and race Panamá with confidence!

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