The 36-week Intermediate Plan is purposefully structured to prepare you for the unique demands of the Punta del Este Half Distance Triathlon—one of Latin America’s most scenic and iconic races.

🏖 Swim Preparation (1.9 km in calm ocean waters):
The plan introduces technique-focused swim drills early on, helping you build efficiency and confidence in open water. Weekly sessions gradually increase in intensity and distance, ensuring you’re comfortable navigating the ocean swim off Maldonado Bay. Instructional videos further refine your form, making the fast, coastal swim route feel second nature.

🚴‍♂️ Bike Training (Coastal ride with Punta Ballena climb):
Starting with foundational endurance rides, the plan progresses to include tempo rides, structured interval sessions based on Heart Rate or Power, and brick workouts that simulate race-day conditions. This builds the strength and stamina needed to conquer the scenic yet challenging Punta Ballena Hill twice, and ride strong across flat, fast sections along the coastline.

🏃 Run Development (Coastal route with iconic landmarks):
The running phase focuses on endurance building, VO2 max intervals, and anaerobic threshold workouts. These elements are crucial for managing the final leg of the race, especially along Punta del Este’s picturesque—but potentially sun-exposed—coastal route past landmarks like “Los Dedos” and the yacht port.

💪 Strength & Recovery Integration:
The early emphasis on strength training lays a foundation to prevent injury and build resilience, while the 3:1 training-to-recovery ratio keeps fatigue in check. By week 7, you’ll be integrating VO2 intervals, setting you up for high-end aerobic capacity during race-specific phases.

📈 Progressive Build-Up:
The plan scales from 7 to 12 hours of training per week, aligning perfectly with the Half Distance demands. Open water sessions, brick workouts, and endurance track work closely mimic race conditions, giving you a psychological and physical edge come race day.

In short, this program ensures you’re not just fit—but race-ready—for Punta del Este’s breathtaking and competitive course.

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