The 44-week Advanced Training Plan is strategically designed to prepare amateur advanced athletes for the unique demands of the Half Distance Triathlon in Punta del Este—a race known for its ocean swim, coastal bike course, and scenic run along iconic landmarks.

🏊‍♂️ Swim Preparation: The 12-week base phase builds general endurance and swim fitness from the ground up—ideal for tackling the 1.9 km swim in the calm but unpredictable waters of Maldonado Bay. With a focus on technique and aerobic capacity, you’ll gain the efficiency and confidence needed to thrive in open water.

🚴‍♀️ Bike-Specific Training: The plan’s structured progression—including VO2 Max and Anaerobic Threshold workouts—prepares you for the flat yet challenging two-loop bike course to Punta Ballena Hill. You'll build the sustained power needed to conquer inclines like Punta Ballena while maintaining speed along the fast coastal stretches.

🏃 Run Endurance & Power: With targeted training zones including Anaerobic Power and ATP-PC work, the run training helps you develop strength and resilience for the final coastal leg. You'll be ready to push through fatigue as you pass famous landmarks like Los Dedos and finish strong on Punta del Este’s vibrant streets.

🧠 Built-In Recovery & Progression: The 3:1 training cycle ensures you build progressively while minimizing injury risk. Starting from 9.5 hours and peaking at 14 hours per week, this plan respects your recovery while gradually enhancing performance—perfect for a race that demands both endurance and speed.

💪 Strength & Transition Training: With dedicated phases for functional strength and later traditional strength work, the plan enhances muscular endurance, injury resistance, and triathlon-specific transitions, crucial for smooth execution on race day.

Whether your goal is to finish strong, hit a personal best, or race competitively in Punta del Este, this plan systematically develops every component—physically and mentally—to ensure you show up race-ready and confident.

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