The Half Distance Triathlon Cascais Portugal is a race unlike any other: a calm 1.9 km swim in Ribeira Beach bay, a stunning 90 km bike ride through the Sintra-Cascais Natural Park with a lap on the Estoril Formula 1 Circuit, and a challenging 21.1 km run along the dramatic Guincho coastline to Cabo Raso. This course demands preparation—not just endurance, but specificity.

That’s exactly what this 44-week Half Distance Triathlon training plan delivers.

✅ 🏊 Swim-Ready from Day One
You'll build open water confidence and technical proficiency through structured drills and endurance sets that mirror the calm but cool (17–19°C / 62.6–66.2°F) conditions of Ribeira Beach. You'll arrive on race day ready to swim efficiently and calmly in a single-loop bay start.

✅ 🚴‍♂️ Bike for the Cascais Terrain
Train for the unique demands of this scenic but rolling 90 km route with bike sessions tailored to handle elevation shifts, long straightaways, and punchy climbs. Strength training and power-based intervals will prepare you for the Estoril Circuit and help you pace the long stretches along Guincho Beach and the 25th of April Bridge.

✅ 🏃 Run Strong to Cabo Raso
The two-loop 21.1 km run course is rolling and exposed. Your plan builds in progressive brick workouts, tempo runs, and aerobic base building that simulate the physical and mental load of running under pressure, especially on tired legs.

✅ 🎯 From Zero to Race-Ready
Whether you're just getting started or returning after time off, the opening 12-week base phase builds aerobic capacity with manageable volume. Then, the 32-week specific phase gradually increases your training load—from 9 to 14 hours per week—peaking just in time for race day in Portugal.

✅ 💪 Strength, VO2 Max & Threshold Workouts
We go beyond swim, bike, and run. You'll incorporate targeted strength training, VO2 intervals, and anaerobic threshold workouts to increase efficiency and endurance across all three disciplines.

✅ 🎥 Easy-to-Follow Videos & Smart Training Tools
Access detailed strength and swim drill videos, plus structured bike and run sessions using heart rate and power. You’ll know exactly what to do—and why you’re doing it—every step of the way.

✅ 📧 Personalized Email Coach Support
Get expert answers to your training questions with direct email support from a professional coach who’s invested in your success.

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