This 44-Week Beginner Training Plan is the ultimate guide to preparing you for the swim, bike, and run, helping you build strength, endurance, and technique from day one.

What You’ll Get from the Plan:

1. 12-Week Base Training Phase
We kick off with 12 weeks focused on building your foundational strength and endurance. This phase includes swim technique drills, helping you refine your stroke and become comfortable in the Condado Lagoon swim. You'll gradually increase your swim distance, setting you up for success on race day.

2. 32-Week Intensive Half Iron Training Phase
In the second phase, your training intensity increases. Starting with 9.5 hours a week, you'll gradually build to 14 hours by Week 39. This phase targets strength, endurance, and VO2 interval training, preparing you for the demanding 56-mile bike ride and the 13.1-mile run. With heart rate structured bike and run sessions, you'll develop the speed and stamina needed for race day.

3. Refined Swim Technique
The Condado Lagoon swim requires efficiency and technique. Our plan includes instructional videos and drills to help you improve your swim form, conserve energy, and feel confident as you enter the water on race day.

4. Bike Endurance and Power
The 56-mile bike ride takes you through some beautiful yet challenging terrain. Our RPE/heart rate structured bike sessions will help you build the endurance and leg strength needed to handle the coastal roads and hills of the course.

5. Run Training for Hills and Speed
The 13.1-mile run through Old San Juan features hilly terrain and scenic views. Our RPE-based running sessions will help you build the stamina to tackle the hills while running past historic sites. You'll be prepared to finish strong, no matter the course’s challenges.

Why This Plan Works for You:
Structured Workouts for each discipline: swim, bike, and run

Progressive Training designed for gradual improvement

Heart Rate Training for building endurance and speed

Strength & Conditioning tailored for beginner triathletes

Focused Swim Drills to enhance technique and efficiency

Get Ready for Race Day!
Whether you’re new to triathlons or looking to improve, this plan will help you reach your full potential and cross the finish line with confidence.

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