Our 36-Week Half Distance Triathlon Training Plan is expertly designed to prepare you for the unique demands of this race: a protected bay swim, a fast, closed-parkway bike ride, and a scenic coastal run.
Here's how this plan gets you race-day ready:
✅ 12-Week Base Phase: Begin with a progressive endurance build — perfect for athletes returning after time off or stepping up to the Half Distance Triathlon level. This foundational phase strengthens your aerobic system, develops muscular resilience, and safely increases training volume.
💪 Integrated Strength Training: From day one, we focus on functional strength — the kind that powers you through the 1.2-mile swim in Zach’s Bay, fuels your legs on the smooth, closed lanes of the Wantagh Parkway, and supports your stride as you cruise the Jones Beach Boardwalk.
🌊 Open Water Swim Preparation: Calm doesn’t mean easy. Our plan includes open water-focused drills and sighting techniques to help you stay efficient and confident during the counter-clockwise swim course in Zach’s Bay.
🚴 Bike-Specific Intervals: Ride like you own the Wantagh Parkway. Our interval training builds FTP (Functional Threshold Power) and bike endurance while teaching pacing strategies for the flat, two-loop course — ensuring you exit T2 ready to run strong.
🏃 Brick Workouts + Long Runs: Simulate race conditions and fight fatigue before it finds you. Our brick workouts and progressive long runs prepare your body to handle the 13.1-mile push to the finish on the iconic Jones Beach sand.
📈 Advanced Endurance Techniques: From VO₂ max intervals to anaerobic threshold development, we’ve packed the final 12 weeks with intensity and specificity to ensure peak race-day fitness.
📹 Guided Training Resources: You’ll have access to professionally designed swim drills, structured bike/run sessions based on heart rate or power, and video-supported strength routines tailored to Half Distance Triathlon athletes.
📬 Personalized Coaching Support: Every training plan includes personal email support from a certified coach — so you’re never training alone.
This is your year to take on the Half Distance Triathlon at Jones Beach — and finish strong. Whether you're chasing a new PR or crossing your first finish line, this plan gives you every tool to succeed.
👉 Start your training journey today and train smarter, stronger, and with purpose — with coaching support that believes in your potential.
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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.