If you're setting your sights on racing the Half Distance Triathlon in Punta del Este, this 6-month intermediate triathlon training plan is your ultimate roadmap to success. Designed specifically for athletes with a strong base of training, this plan builds the stamina, speed, and mental resilience needed to conquer one of Latin America's most scenic and spectator-friendly races.

🌊 Prepare for Punta del Este’s Unique Course
From the calm ocean swim off Maldonado Bay to the scenic, hilly bike along Punta Ballena, and a vibrant coastal run past landmarks like Los Dedos and Casapueblo, this race demands versatility and endurance. Our plan gradually builds your fitness over 24 weeks, helping you handle every phase of the course with confidence.

🏋️‍♂️ Structured Weekly Progression
Starting with just 8 hours in Week 1 and peaking around 12 hours per week, the plan is periodized for optimal adaptation. You’ll gain aerobic strength, learn to pace yourself efficiently, and develop the stamina to sustain power over long distances. These progressive sessions mirror the race demands—flat coastal rides, fast transitions, and sustained running.

🔁 Brick Workouts & Race-Specific Simulation
Triathlon success hinges on how well you transition between disciplines. That’s why this program includes advanced brick workouts—bike-to-run sessions that simulate race-day fatigue. By the time you toe the line in Punta del Este, your legs will be race-ready for the tough coastal run.

🔬 Build Speed, Power & Endurance
Incorporate VO2 max intervals, anaerobic threshold training, and track sessions to increase speed and improve your cardiovascular capacity. These elements ensure you don’t just finish but race the Punta del Este Half Distance triathlon with strength and strategy.

✅ Expertly Designed for Real Results
Whether it’s your first Half Distance triathlon or you’re aiming to PR, this plan helps you maximize every session. It balances intensity with recovery, integrates open-water swim strategies, and teaches effective pacing—critical for success in a course where family, friends, and fans line the route.

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