Take on the iconic Half Distance Triathlon in Rio de Janeiro with confidence using our 36-week beginner training plan, specifically structured to prepare you for Rio’s unique race-day conditions. From the sheltered waters of Copacabana Beach to the flat, fast ride along Avenida Atlântica and the scenic run through Aterro do Flamengo, this plan gives you the tools to perform at your peak.
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✅ Build Swim Confidence for Copacabana
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Our 12-week foundational phase includes video-guided swim drills and technique refinement to help you glide through Rio’s calm ocean waters, which average a comfortable 73°F (23°C).
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✅ Train for Flat, Fast Bike Splits
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Rio’s bike course is flat and fast—perfect for first-timers. You’ll gain strength and endurance through progressive RPE/Heart Rate-based rides, gradually increasing your volume from 7 to 12 hours weekly.
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✅ Master the Heat & Laps on the Run
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The plan prepares you for Rio’s warm 80°F (27°C) race-day temperatures and the three-lap format at Aterro do Flamengo. Weekly run workouts and strategic brick sessions sharpen your pacing, heat management, and mental stamina.
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✅ Strength Training with Video Support
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Build durability and prevent injury with triathlon-specific strength sessions. Each workout includes detailed video instructions so you can execute every movement correctly.
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✅ Brick Workouts for Seamless Transitions
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Integrated bike-to-run sessions help you transition smoothly between disciplines—critical for Rio’s flat, multi-lap course layout.
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✅ Personalized Coach Support 💬
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You’ll never train alone. Every plan includes direct email access to a certified triathlon coach ready to support your journey, answer questions, and help you adjust training to fit your lifestyle.
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You’re not just training—you’re transforming. Whether you're new to triathlon or returning to the sport, this plan is your roadmap to Half Distance Triathlon success in one of the world’s most stunning cities.
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👉 Get your personalized plan today and train with confidence, knowing every session brings you one step closer to the Copacabana finish line.
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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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CHECK OUT OTHER BEGINNER RACE-READY 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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Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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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.