This 44-week Advanced Training Plan is meticulously designed to help you excel at the Half Distance Puerto Rico Triathlon by building the endurance, power, and race-day readiness.

The Puerto Rico course features a warm-water lagoon swim, a scenic yet rolling bike course, and a hilly run through historic Old San Juan. Our training plan addresses these challenges head-on through progressive, targeted workouts that simulate race conditions.

🏗️ 12-Week Base Phase:
Whether you're starting fresh or rebuilding fitness, the initial base phase requires no prior mileage. It establishes a solid aerobic foundation and prepares your body for the intensity to come — essential for handling the hot, humid Puerto Rican climate and the physical demands of each discipline.

🔥 32-Week Specialized Training:
The core of this plan follows a 3:1 training rhythm — three weeks of progressive overload followed by one week of recovery. This approach ensures sustainable gains in endurance, strength, and performance while minimizing injury risk.

📈 Smart Progression:
Beginning at ~9.5 hours per week and peaking at 14 hours, the volume steadily increases to match your growing capacity. By week 39, you’ll be race-ready with the stamina and mental toughness needed to conquer Puerto Rico’s challenging terrain.

💪 Strength Training Integration:
Functional strength and progressive resistance workouts are included to build durability — especially important for handling the hilly 13.1-mile run and coastal headwinds on the bike. Transitioning to conventional strength training further enhances performance and injury prevention.

🏊‍♂️🚴‍♂️🏃‍♂️ Discipline-Specific Focus:
Expect detailed sessions for each leg of the triathlon:

Swim: Technique refinement and open-water confidence for the calm but warm Condado Lagoon.

Bike: Endurance and power sessions tailored for rolling hills and coastal wind exposure.

Run: Hill-specific and threshold training to prepare for the historic and undulating streets of Old San Juan.

🔬 Science-Backed Structure:
Workouts draw from proven endurance training methods, including VO2 max, anaerobic threshold, anaerobic power, and ATP-PC development — optimizing energy systems crucial for sustained race-day performance.

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