The Louisville Half Distance Triathlon course is fast, scenic, and uniquely challenging — and this 44-week beginner training plan is strategically built to help you thrive in all three disciplines.
🏊♂️ Swim – Ohio River Downstream Advantage
The plan begins with focused swim technique work during the 12-week base phase — helping you feel confident and efficient in the open water. As the course features a point-to-point downriver swim, you'll benefit from our guided video drills that teach you how to navigate current-assisted swimming while maintaining proper form and breathing under race-day stress.
🚴♂️ Bike – Rolling Hills of Oldham County
You’ll develop the strength and endurance needed for the 56-mile bike leg through Kentucky’s horse country. Our RPE/heart rate-based cycling sessions are designed to simulate hill efforts, build muscular endurance, and improve pacing over a single-loop course — preparing you for both elevation and speed.
🏃♂️ Run – Urban and Park Terrain
The final leg includes shaded paths and urban energy — and this plan ensures you’re ready for both. Structured run workouts gradually increase in intensity and volume, including tempo runs and intervals to build your aerobic capacity and mental grit. Long runs mimic race day effort so you can finish strong at 4th Street Live!
✅ 12-Week Base Phase: Focus on strength, conditioning, and technique
✅ 32-Week Build Phase: Progressive increase in endurance, VO2 max, and threshold work
✅ Structured Training: All bike and run sessions use RPE or heart rate guidance
✅ Targeted Strength Workouts: Designed specifically for beginner triathletes
✅ Instructional Swim Videos: Refine your form and build open-water confidence
✅ Race-Specific Prep: Gradual build to peak performance timed perfectly for Louisville
With personalized email coach support included, you’ll never be training alone. Whether it’s adjusting for travel, work, or life’s curveballs, you’ll have expert guidance every step of the way.
👉 Start your journey to the Louisville Half Distance Triathlon fully prepared. Invest in a plan that’s structured, specific, and built around real race demands — with the coaching support to back it up.
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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.