This 36-week Advanced Half Distance Triathlon Training Plan is specifically designed to prepare you for the demands of the Punta del Este Half Distance Triathlon, helping you perform at your best across the event's stunning but challenging course.
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The plan begins with a 12-week foundational phase that builds your base endurance and strengthens movement patterns through functional strength training. This is crucial for handling Punta del Este’s fast but technical swim, hilly bike course, and dynamic coastal run.
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Following this, a 24-week focused Half Distance program follows a proven 3:1 training cycle (3 weeks build, 1 week recovery), ensuring progressive overload while minimizing injury risk. Training time gradually increases from 9.5 to 14.5 hours per week, reflecting the endurance needed to complete the race strong.
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Key performance elements of the plan include:
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Swim Technique Emphasis: With Punta del Este’s open-water swim offering calm but ocean-fed conditions, the plan enhances your stroke efficiency, sighting, and endurance, critical for navigating the 1.9 km swim near the iconic Maldonado Bay.
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Endurance & Power Cycling: The bike course includes flat sections and climbs like Punta Ballena Hill. You'll benefit from Anaerobic Power Intervals, VO2 Max Workouts, and Climbing Acceleration Intervals, preparing you for sustained efforts and quick recovery.
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Run-Specific Speed & Strength: The picturesque run course includes varied terrain and iconic landmarks. This plan boosts your aerobic capacity with Threshold Runs, ATP-PC Sprints, and Aerobic Mile Training, helping you stay strong and efficient through the final kilometers.
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Whether it’s surging past “Los Dedos” or finishing strong near Gorlero Street, this plan gives you the endurance, strength, and mental toughness to excel in one of Latin America’s most scenic and spectator-friendly triathlons.
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Train smart, race strong—Punta del Este is waiting!
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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.