Whether it’s the calm waters of Copacabana Beach, the scenic bike laps along Avenida Atlântica, or the sun-drenched run through Aterro do Flamengo, our 44-week Half Distance Triathlon Training Plan gives you every tool to thrive on race day.
.
This comprehensive plan is strategically built to prepare you for the exact challenges you’ll face in Rio:
.
🏊♂️ Swim Ready for Copacabana
.
✔️ Begin with base swim fitness and progress to open water swim prep—perfect for the calm but technical 1,900-meter ocean course.
.
✔️ Includes drills, form-focused video instruction, and ocean-specific pacing strategies.
.
🚴 Conquer the Avenida Atlântica Ride
.
✔️ Three flat laps? Our heart rate and power-based bike workouts will build steady speed and control for Rio’s fast, flat 90km route.
.
✔️ Specific brick sessions sharpen your bike-to-run transitions for top performance.
.
🏃 Heat-Tested Run Training
.
✔️ Expect 80°F (27°C) race-day temps? Our progressive long runs, tempo intervals, and run off the bike sessions prepare your body for the heat and three-lap run at Aterro do Flamengo.
.
✔️ Train with purpose using VO2 intervals and anaerobic threshold workouts.
.
🏋️ Build Complete Athleticism
.
✔️ Strength training modules target triathlon-specific muscle groups.
.
✔️ Technique-focused phases elevate form, prevent injury, and boost resilience.
.
📩 Personalized Coaching Support
.
✔️ Get expert guidance with one-on-one email coach support included throughout your plan. Ask questions, get answers, and stay accountable.
.
🚀 From Week 1’s 9-hour build to a 14-hour peak, this plan grows with you—no base fitness needed to start. Designed for Intermediate triathletes who are serious about crossing that finish line strong in Rio.
.
✅ Proven structure
.
✅ Race-specific prep
.
✅ Heat-adaptive workouts
.
✅ Strength & mobility sessions
.
✅ Personal email support
.
Make the Half Distance Triathlon in Rio de Janeiro your best race yet. Start training with confidence and purpose today—your breakthrough race is waiting.
.
Register Here
.
TO SET YOURSELF UP FOR SUCCESS – START HERE →
.
DISCOVER MORE RIO de JANEIRO TRAINING PLAN OPTIONS
.
DISCOVER MORE PATHS TO YOUR FINISH LINE →
.
Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
.
Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
.
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
.
*muscle and motion app required
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.