Swim 1.9 km at Copacabana Beach. Bike 90 km along iconic cityscapes. Run 21 km through Aterro do Flamengo.
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This six-month intermediate triathlon training plan is designed to get you race-day ready—physically, mentally, and strategically.
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✅ Builds Race-Specific Endurance
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The plan begins with 8 hours of training in week one and peaks around 12 hours weekly, gradually building aerobic capacity for Rio’s flat but fast course. Your endurance will be dialed in for the 1.9 km ocean swim, the three-lap 90 km bike along Avenida Atlântica, and the flat, exposed 21 km run in coastal heat.
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✅ Open Water Swim Preparedness
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You'll gain confidence in open water with targeted swim sessions that simulate conditions at Copacabana Beach—known for calm, sheltered waters averaging 73°F (23°C).
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✅ Heat and Pacing Strategy for the Run
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Race-day temperatures in Rio can reach 80°F (27°C). Long runs and tempo sessions help you adapt to heat and improve pacing. Strategic brick workouts prepare you for the demands of a three-lap run with minimal shade and sustained effort.
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✅ Bike Course Simulation
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Structured rides mimic the flat, fast, and scenic bike course—developing the steady-state power needed to stay competitive along the smooth tarmac by Sugarloaf Mountain and Christ the Redeemer.
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✅ Race-Specific Workouts
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🏁 Progressive brick sessions
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🔥 VO₂ max intervals and threshold work
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💪 Strength and mobility routines
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🔁 Track workouts to build speed and mental toughness
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✅ Personalized Support
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Every athlete benefits from personalized email coaching, giving you tailored advice, accountability, and expert guidance along the way.
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🌅 Whether you're racing through Rio’s coastal roads or soaking up the energy of Copacabana’s shoreline, this Half Distance Triathlon training plan gives you every tool to succeed.
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🎯 Take the next step in your triathlon journey—commit to the plan, embrace the challenge, and let’s train for greatness in Rio.
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE RIO de JANEIRO TRAINING PLAN OPTIONS
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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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.