The Puerto Rico Half Distance Triathlon combines a warm open-water swim, rolling coastal bike terrain, and an undulating run through historic Old San Juan. This 36-week Intermediate Training Plan is structured around those demands.
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🧱 12-Week Foundation Phase
The first 12 weeks develop aerobic endurance, strength, and technique before the more race-specific training begins. Early strength work supports durability while swim, bike, and run sessions progressively establish the fitness needed for the next phase.
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🚴♂️ 24-Week Progressive Race Preparation
Beginning in Week 13, the plan transitions into 24 weeks of Half Distance training. Training starts at approximately 7 hours per week and progressively builds to around 12 hours, providing intermediate athletes with a structured progression toward race day.
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A 3:1 training rhythm — three progressive weeks followed by a recovery week — provides regular opportunities for recovery and adaptation as training develops.
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🏊 Swim Preparation
Technique drills develop efficiency while progressively more demanding sessions build endurance and speed. VO2-focused work is introduced during the foundation phase as preparation develops for the warm waters of Condado Lagoon.
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🚴 Bike Endurance & Power
Bike sessions develop sustained aerobic power along with the ability to manage shorter increases in effort. This combination helps prepare you for Puerto Rico's rolling terrain, coastal conditions, and the need to pace effectively before the run.
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🏃 Run Endurance & Threshold
Run training combines aerobic endurance, threshold work, and sessions designed to develop the ability to maintain pace as fatigue accumulates. The goal is to prepare you for the hills, heat, and changing terrain through Old San Juan after completing the swim and bike.
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💪 Strength & Recovery
Strength training receives greater emphasis earlier in the plan to support durability and overall athletic development. As race-specific training becomes more important, strength transitions toward a supporting role. Planned recovery weeks provide time for adaptation throughout the 36-week progression.
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📈 Heart Rate & Power-Based Training
Sessions use heart rate and/or power where appropriate to provide clear intensity targets rather than relying on guesswork. Video instruction also supports technique and proper execution of selected workouts.
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Ready to prepare specifically for Puerto Rico? Start with Week 1 and follow the 36-week progression toward race day.
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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.