Paul M. Johnson - Andiamo²®
Get race-ready for the Half Distance Puerto Rico Triathlon with a scientifically designed 36-week advanced training plan built to elevate your performance across San Juan’s tropical terrain, ocean swim, coastal bike, and historic run course.
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This comprehensive plan begins with a 12-week foundational phase, followed by a 24-week progressive Half Distance Triathlon training regimen, optimized specifically for High Performance Amateur Athletes seeking peak race-day performance.
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Using a 3:1 training cycle (three weeks of intensity, one week of recovery), the plan starts with a manageable 9.5-hour training week, building up to a peak of 14.5 hours. This structure ensures consistent growth, recovery, and injury prevention — ideal for tackling Puerto Rico's challenging swim, bike, and run.
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Swim – Build Technique & Efficiency
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Prepare for the 1.2-mile swim in Condado Lagoon’s warm, protected waters with sessions focused on technique refinement, body position, and open water efficiency — essential for navigating the tropical sea conditions with confidence.
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Bike – Strengthen for Hills & Headwinds
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The 56-mile bike along Puerto Rico’s northern coastline to Dorado includes short but demanding climbs and potential wind exposure. You’ll be ready with:
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Climbing acceleration intervals
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Anaerobic power training
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ATP-PC sprint sessions to build explosive strength for elevation gains and surges.
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Run – Endure the Heat & Historic Hills
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The 13.1-mile run through Old San Juan’s cobbled streets and hilly terrain demands stamina and smart pacing. This plan enhances your run with:
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VO2 max intervals
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Anaerobic threshold workouts
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Endurance mile sessions to keep you strong through the final loop under the Caribbean sun.
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Integrated Strength & Recovery
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Functional strength training transitions into traditional workouts, improving durability and reducing injury risk — vital for the 85°F (29°C) race-day heat. Strategic recovery weeks allow adaptation and long-term progress without burnout.
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Whether you're chasing a personal best or aiming to conquer a new challenge, this plan will transform your endurance, power, and confidence. 🌊🚴♂️🏃♀️
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Train smart. Race strong. Dominate the Half Distance Puerto Rico Triathlon.
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Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!
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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.