This 44-week Intermediate Training Plan is expertly crafted to prepare you for the unique demands of the Half Distance Triathlon in Punta del Este, one of Latin America's most stunning and spectator-filled races. With a race course that includes ocean swimming, coastal biking, and a scenic but potentially windy run, this plan ensures you're ready—physically and mentally—to conquer it all.
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🏖 Perfect Start for Punta:
No prior base training? No problem. The plan begins with a 12-week base phase to build foundational endurance, preparing your body to handle Punta del Este’s 1.9 km open-water swim in Maldonado Bay. Structured swim workouts, including open water drills and form-focused videos, will build the strength and confidence you’ll need in the sea’s rolling waves and moderate surf.
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🚴 Bike-Ready for Coastal Climbs:
The 32-week race-specific phase strategically increases your training load to handle the flat yet deceptively challenging bike course, including Punta Ballena Hill. You'll build power and stamina through progressive tempo rides, threshold intervals, and strength-focused bike sessions, perfect for tackling the two-loop course and its ocean breeze headwinds.
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🏃 Crush the Coastal Run:
The run course passes iconic Punta del Este landmarks like Los Dedos and the yacht port, with exposure to sun, wind, and elevation shifts. This plan incorporates brick workouts and run intervals that mimic these conditions, helping you adapt to race-day terrain while dialing in your pacing strategy.
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📈 Science-Driven Structure:
From heart rate-based run sessions to power-targeted bike training, every detail is grounded in performance science. VO2 and Anaerobic Threshold workouts sharpen your speed and endurance—critical for staying strong through the final kilometers.
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🎯 Holistic Athlete Development:
Strength training, mobility work, and video-guided technique sessions ensure you’re not just fit—but race-ready. By week 44, you’ll peak at 14 hours/week, primed for Punta’s swim-bike-run challenge, energized by its world-class course and supportive crowds.
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This isn’t just a training plan—it’s your personalized roadmap to racing strong, confident, and unstoppable in Punta del Este.
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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.