This 36-week beginner training plan is purpose-built to guide athletes of all experience levels—especially first-timers—toward successfully completing the Half Distance Triathlon in Punta del Este. With its blend of structured progression, sport-specific development, and race-focused preparation, this plan aligns perfectly with the demands of this iconic South American race.

1. Builds a Solid Foundation:
The initial 12-week phase focuses on establishing your aerobic base, building strength, and improving swimming efficiency—crucial for the calm but fast-paced 1.9 km swim in Maldonado Bay. With access to instructional swim drills and video guidance, you’ll learn proper technique to handle the coastal current and sight effectively along the scenic shoreline.

2. Heart Rate & RPE-Based Training:
Bike and run workouts are designed around Rate of Perceived Exertion (RPE) and heart rate zones. This smart training approach helps you build stamina for the rolling hills of the Punta Ballena bike course and the long coastal run, ensuring you maintain consistent pacing across all race segments.

3. Gradual Progression for Peak Performance:
Over the next 24 weeks, the plan ramps up training volume from 7 to 12 hours per week, including endurance rides, tempo sessions, and race-specific brick workouts. These simulate real race conditions, preparing your body to efficiently transition between swim, bike, and run, just as you’ll need on race day in Punta del Este.

4. Strength & Technique Integration:
Strength training with video-led* sessions ensures injury prevention and improved biomechanics. This enhances your power for the Punta Ballena hill climbs on the bike and supports efficient running past landmarks like Los Dedos and along the Atlantic coast.

5. Mental & Physical Readiness:
Open-water swim preparation and progressive long sessions help boost race confidence. You’ll feel prepared to perform in front of cheering crowds on spectator-friendly beaches and finish strong near Calle 20 and Gorlero.

Whether you're chasing a finish or a personal best, this plan will prepare you to conquer Punta del Este’s unforgettable course—strong, confident, and race-ready.

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