The Puerto Rico Half Distance Triathlon features a warm open-water swim, a scenic yet hilly bike course, and a historic, undulating run through Old San Juan. This plan is designed to meet those exact demands:

🧱 12-Week Foundation Phase
Builds essential endurance from the ground up — perfect if you’re starting your season or returning from time off.

Early strength training and technique work help prepare for the physical demands of the hilly run and bike segments of the Puerto Rico course.

🚴‍♂️ 24-Week Progressive Race Prep
Starts in Week 13 with 7 hours of training and peaks around 12 hours/week — a gradual increase tailored to build durable endurance for the hot and humid Puerto Rican conditions.

3:1 Training Rhythm (3 weeks build, 1 recovery) helps prevent overtraining while continuously pushing your limits.

🔁 Swim, Bike, Run – All Covered
Swim drills and early V02 intervals by Week 7 build technique and speed for the calm but warm waters of Condado Lagoon.

Bike workouts target both sustained power and short hill bursts, simulating the rolling terrain to Dorado.

Run sessions include endurance track workouts and anaerobic threshold training, ideal for tackling Old San Juan’s hills and heat.

🧠 Smart Strength & Recovery
Strength training in the early stages boosts injury resistance and supports hill performance.

Strategic recovery weeks ensure you're fresh for key sessions and, most importantly, ready to race on event day.

📈 Data-Driven & Athlete-Focused
Every session is tailored to heart rate and/or power zones, ensuring personalized progress.

Video instruction supports proper form across all three disciplines, helping intermediate triathletes train smarter, not just harder.

✅ Bottom Line:
This plan is a comprehensive roadmap that will guide you from base-building to peak performance, perfectly aligning with the unique demands of the Half Distance Puerto Rico Triathlon — terrain, weather, and course included.

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