From the warm waters of Condado Lagoon to the coastal roads toward Dorado and the historic streets of Old San Juan, the Half Distance Puerto Rico Triathlon presents a distinctive combination of terrain and conditions. This 44-Week Intermediate Training Plan gives you time to build your foundation before progressing into race-specific preparation.
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🏊‍♂️ Prepare for the Condado Lagoon Swim
Swim sessions focus on technique, endurance, pacing, and open-water preparation for the 1.2-mile swim. Instructional videos support drills and technique development, helping you become more efficient and comfortable in the water as training progresses.
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🚴 Build for Puerto Rico's Bike Course
Structured bike sessions use heart rate and/or power to guide training intensity. Endurance, sustained power, and higher-intensity sessions progressively prepare you for the 56-mile bike course, including Puerto Rico's rolling terrain and potential coastal winds.
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🏃 Prepare for the Old San Juan Run
The 13.1-mile run comes after several hours of swimming and cycling, making durability and pacing particularly important. Tempo runs, brick workouts, aerobic endurance, and threshold sessions prepare you for accumulated fatigue along with the hills, heat, and changing terrain through Old San Juan.
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🧱 12-Week Foundation Phase
The first 12 weeks focus on establishing aerobic endurance, strength, and technique. This gives you a structured foundation before transitioning into the more race-specific portion of the plan.
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📈 32-Week Half Distance Training Phase
Beginning in Week 13, the plan moves into 32 weeks of progressively more specific Half Distance preparation. Weekly training ranges from approximately 9 to 14 hours as endurance, intensity, and race-specific fitness develop.
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💪 Strength, Endurance & Technique
Strength training is integrated alongside swim, bike, and run sessions to support durability and overall athletic development. VO2, threshold, tempo, and endurance sessions are introduced throughout the progression according to the purpose of each training phase.
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Why 44 Weeks?
For an intermediate athlete, the longer timeline provides an opportunity to establish a stronger foundation before race-specific demands become the priority. Rather than rushing preparation, the plan gives you 12 weeks to build before progressing through 32 weeks of Half Distance training.
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Ready to begin? Start with Week 1 and build progressively toward your Puerto Rico race day.
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