🌍 Built for the Real-World Demands of a Coastal, Hilly, and Scenic Course

With a 36-week advanced training plan built specifically for high-performing age group athletes this plan is more than just a schedule—it’s a complete blueprint engineered to help you thrive across Santos Beach’s ocean swim, Herbertsdale’s hilly bike course, and Mossel Bay’s coastal, undulating run.

✅ Built-in Swim Skill Development
Your race begins with a 1.9km sea swim with a rolling start at Santos Beach. Our plan opens with swim-specific drills to improve open-water confidence, sighting ability, and stroke efficiency—essential for handling variable ocean conditions and optional wetsuit decisions based on 19.1°C (66°F) water temperatures.

✅ Strategic Bike Strength Conditioning
With 1020m (3346ft) of elevation gain, the 90km bike route is no flat cruise. This plan features hill-specific workouts including climbing accelerations, anaerobic threshold intervals, and muscular endurance sets—all designed to make you stronger and more efficient on long, steady climbs.

✅ Run Preparedness for Coastal Terrain
The scenic 21.1km, 3-lap run weaves through town and along Mossel Bay’s coastal path with rolling elevation. We train your legs to handle pacing across undulating terrain with progressive tempo runs, V02 max intervals, and brick sessions that replicate race fatigue.

✅ Periodized Structure for Peak Performance
The training follows a proven 3:1 cycle—three weeks of focused work, followed by one recovery week. It starts at 9.5 hours/week and builds to a max of 14.5, balancing performance progression and injury prevention.

✅ Athlete-Centric Focus
Designed for amateur advanced athletes, this plan prioritizes functional strength, transitions into traditional strength training, and includes targeted sessions for aerobic base, anaerobic power, and sprint capacity—all elements crucial for racing well in South Africa’s diverse terrain.

🔥 Bonus: Personalized Email Coach Support
Have questions during training? You’re not alone. With personal coach email support included, you’ll get expert answers tailored to your unique needs.

👉 Ready to take on the Half Distance Triathlon in Mossel Bay with confidence, power, and purpose?

Invest in the plan that’s built to deliver your best race day performance—starting now.

Register Here

Explore Similar Options
Have questions? Need help in selecting a plan? Reach out through our contact page

CHOOSE YOUR NEXT HIGH PERFORMANCE CHALLENGE HERE

Power Up Your Podium Potential — Click Here To Discover Your Training Plan Purchase Benefits, and Tri-Specific Add-On Services to Unlock Every Watt, Calorie, and Second of Your Potential and How To Receive Your FREE Run Gait Video Analysis!

Navigate Our Entire Training Plan Catalog

*Muscle and Motion App Required