The 36-week Intermediate Plan is purposefully structured to prepare you for the demands of the Punta del Este Half Distance Triathlon.
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🏖 Swim Preparation (1.9 km):
The plan introduces technique-focused swim drills early on, helping you build efficiency and confidence in the water. Weekly sessions gradually increase in intensity and distance, while instructional videos help reinforce proper technique and form.
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🚴‍♂️ Bike Training:
Starting with foundational endurance rides, the plan progresses to include tempo rides, structured interval sessions based on Heart Rate or Power, and brick workouts. This progression develops the strength, endurance, and pacing skills needed for the 90 km bike leg.
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🏃 Run Development:
The running phase focuses on endurance building, VO2 max intervals, and anaerobic threshold workouts. These sessions develop the aerobic strength, speed, and pacing control needed to manage the 21.1 km run after completing the swim and bike.
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💪 Strength & Recovery Integration:
The early emphasis on strength training helps build durability and movement efficiency, while the 3:1 training-to-recovery ratio provides regular opportunities for adaptation and recovery. By Week 7, VO2 intervals are introduced to further develop aerobic capacity as the plan progresses.
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📈 Progressive Build-Up:
The plan scales from 7 to 12 hours of training per week, progressively developing the endurance required for Half Distance racing. Swim, bike, run, brick, strength, and higher-intensity sessions work together across the 36 weeks to prepare you for the demands of race day.
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In short, this program is designed to take an intermediate athlete from established fitness to race-ready preparation for the Punta del Este Half Distance Triathlon.
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