This 36-week plan is specifically designed to prepare you for the unique demands of this scenic, challenging course—whether you're aiming for a personal best or crossing the finish line for the first time.
🏊♂️ Ohio River Swim Ready
The plan starts by building your swim confidence in current-influenced water. With structured swim workouts, drill videos, and progressive endurance sessions, you'll feel ready for the 1.2-mile point-to-point Ohio River swim—knowing how to sight, manage current, and conserve energy efficiently.
🚴♀️ Built for the Rolling Hills
Louisville’s 56-mile bike course through Oldham County features steady rollers, not steep climbs. This training plan includes power-based and heart rate–based bike intervals, endurance rides, and terrain-specific brick workouts to simulate the course profile—helping you ride strong and steady through horse country and finish fresh.
🏃♂️ Prepared for the Heat & Hills
With average race day temps near 85°F (29°C) and a run course that includes the shaded yet undulating Cherokee Park, your training includes heat acclimation strategies, pace-specific long runs, and hill intervals. These elements help you adapt and stay strong on race day—even during the final miles into 4th Street Live!
✅ What You’ll Get in This Half Distance Triathlon Plan:
✅ 12-week base phase to safely build endurance, no matter your starting point
✅ Progressive swim, bike, and run workouts tailored for the Louisville course
✅ Weekly strength training that supports injury prevention and performance
✅ Brick workouts for efficient bike-to-run transitions
✅ V02 max, anaerobic threshold, and tempo sessions to boost race-day fitness
✅ Heart Rate and Power-based workouts, plus swim drill video guidance
✅ Weekly structure that peaks around 12.5 hours of training per week
💬 Personal email coach support to keep you accountable, answer your questions, and fine-tune your strategy based on your goals, schedule, or experience level.
👉 Ready to show up strong at the Half Distance Triathlon in Louisville? Start your plan today and train smarter—not harder—with expert support every step of the way.
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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.