The 44-week Beginner Training Plan is expertly structured to prepare you for the unique challenges of the Half Distance Punta del Este Triathlon, with a progression that matches the race’s course demands and scenic, yet performance-driven environment.

🏖️ Swim Preparation:
The race begins with a fast 1.9 km swim in Maldonado Bay’s calm waters. The plan’s initial 12-week base phase includes swim drills that emphasize technique and efficiency—perfect for navigating Punta’s coastal parallel swim course. With average temps of 73°F (23°C), the plan’s technique work and open-water prep ensure you're relaxed and fast on race day.

🚴 Bike Training:
The flat, coastal bike course with two ascents of Punta Ballena Hill requires both endurance and short bursts of climbing power. The plan gradually builds your stamina with heart rate-based RPE sessions and introduces VO2 interval training—key for handling short climbs while maintaining pace. By week 39, you'll be fully prepared for the scenic yet physically demanding bike leg past Casapueblo.

🏃 Run Training:
The run showcases Punta del Este’s beauty—from oceanfront paths to the famous Los Dedos sculpture. This plan sharpens your ability to maintain form and effort across a long, flat course with structured anaerobic threshold training. These sessions condition you to finish strong even after fatigue sets in.

💪 Strength & Conditioning:
Beginner-focused strength sessions throughout the plan help you handle the triathlon’s cumulative fatigue. These are essential for staying injury-free and building the durability needed for long-course racing.

🎯 Structured Progression:
Starting with just 9.5 hours in week 13 and building to 14 hours by week 39, the plan aligns with your growing endurance. Every workout is designed to support your development without overwhelming beginners.

🎥 Bonus Resources:
From instructional swim drills to detailed bike/run sessions based on perceived effort and heart rate, you'll always know what to do and why you’re doing it.

With its smart progression, technique emphasis, and event-specific preparation, this plan is your step-by-step guide to conquering Punta del Este’s Half Distance Triathlon with confidence.

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