Your Half Distance Triathlon in Rio de Janeiro demands more than just endurance — it requires smart, structured preparation tailored to the fast, flat, and warm race environment of this iconic city.
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🏊♂️ Swim Advantage at Copacabana Beach
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With calm, sheltered waters and an average temperature of 73°F (23°C), our training plan builds open-water confidence early through focused technique work and endurance sets. You’ll feel race-ready for a smooth 1,900-meter swim in the Atlantic.
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🚴♀️ Bike Strong Along Avenida Atlântica
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This flat, three-lap 90-kilometer bike course calls for sustained power and pacing skills. Our plan boosts your cycling performance with:
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✅ VO2 max intervals to increase aerobic ceiling
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✅ Power sprint and climbing acceleration sets for responsiveness
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✅ Long endurance rides to simulate Rio’s consistent pace demand
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🏃♂️ Run Smart Through Aterro do Flamengo
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With temperatures hovering around 80°F (27°C), heat management and pacing are key during the 21-kilometer, three-lap run. You’ll build efficiency and resilience with:
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✅ Threshold and tempo sessions for speed endurance
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✅ Progressive long runs to match course structure
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✅ Training blocks focused on heat adaptation strategies
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🔥 Why Athletes Trust This Plan
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✅ Built on a 3-weeks-on, 1-week-recovery model for optimal adaptation
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✅ Starts at 9.5 hrs/week and peaks at 14.5 hrs/week — no burnout
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✅ Emphasizes functional strength, aerobic capacity & race-day stamina
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✅ Includes technique-driven swim workouts and structured bike/run intervals
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✅ Designed specifically for Amateur Advanced Athletes like you
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💬 Plus, You’re Not Alone — Personal Coaching Support Included!
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Get direct email access to a coach for tailored guidance every step of the way. Whether you're facing training plateaus or want feedback on your sessions, we’re here for you.
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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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CHOOSE YOUR NEXT HIGH PERFORMANCE CHALLENGE HERE →
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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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Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
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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.