This Six-Month Advanced Half Distance Training Plan is specifically crafted to help you conquer the Punta del Este Half Distance Triathlon—a race known for its scenic yet demanding coastal swim, bike, and run courses.

With progressive weekly volume starting at 9.5 hours and peaking at 14 hours, this plan ensures you're race-ready by gradually building stamina, strength, and speed. Punta del Este’s fast, ocean swim, rolling coastal bike course with a climb at Punta Ballena, and a dynamic run through iconic cityscapes require a well-rounded athlete—this plan delivers exactly that.

Here’s how it aligns with the unique demands of the race:

🏊 Endurance Aerobic Mile Training is essential for the 1.9 km open-water swim in Maldonado Bay, preparing you to maintain a strong pace while navigating currents and sighting along the coast.

🚴 VO2 Max and Interval Sessions sharpen your bike performance, especially on the Punta Ballena Hill climb, giving you the power to sustain efforts and recover efficiently across the two-loop course.

💪 Anaerobic Threshold Work builds your ability to ride and run at higher intensities without fatigue—critical for managing the pace fluctuations caused by terrain and transitions.

🏃‍♂️ Anaerobic Power and Sprint Training translates to a faster, more responsive run, letting you surge past competitors and stay strong through the final stretch, even after a hilly ride and coastal winds.

This program isn’t for beginners—it assumes you have solid foundation of base training and builds from there, taking you through a carefully structured journey of physical and mental growth. By race day, you'll have the endurance for the distance, the power for the climbs, and the speed to finish strong—ready to thrive in one of Latin America’s most vibrant triathlon destinations.

Train hard, race smart, and let Punta del Este become your victory stage.

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