This 24-Week Advanced Half Distance Training Plan is specifically designed to prepare experienced athletes for the demands of the Punta del Este Half Distance Triathlon.
With progressive weekly volume starting at 9.5 hours and peaking at 14 hours, this plan builds stamina, strength, speed, and race-specific fitness across the 24 weeks. The combination of endurance work, higher-intensity training, and structured recovery provides the progression needed to prepare for the 1.9 km swim, 90 km bike, and 21.1 km run.
Here’s how the training develops your Half Distance performance:
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🏊 Endurance Aerobic Mile Training develops the sustained aerobic fitness needed for the 1.9 km swim. The focus is on building the endurance and efficiency required to maintain a strong, controlled effort throughout the swim.
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🚴 VO2 Max and Interval Sessions develop cycling power, aerobic capacity, and your ability to sustain and repeat higher-intensity efforts. These sessions complement longer endurance rides as your bike fitness progresses throughout the plan.
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💪 Anaerobic Threshold Work builds your ability to sustain harder efforts while managing fatigue. This higher-intensity training is integrated into the overall program rather than replacing the aerobic endurance work required for Half Distance racing.
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🏃♂️ Anaerobic Power and Sprint Training develops speed, running economy, and your ability to change pace. Combined with endurance and threshold training, these sessions prepare you to run effectively after completing the swim and bike.
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This program isn’t for beginners—it assumes you have a solid foundation of base training and builds from there. The 24-week progression develops the endurance required for the distance while adding the higher-intensity work appropriate for an advanced athlete preparing to race rather than simply complete a Half Distance triathlon.
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Train with purpose, execute intelligently, and arrive at the Punta del Este start line prepared to race.
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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.