The 44-week Half Distance Triathlon Training Plan is expertly designed to prepare you for the unique demands of the Mossel Bay course — from the salty sea swim at Santos Beach to the challenging hills of Herbertsdale Road and the scenic coastal run along the Point Walkway. Whether you're targeting a personal best or your first Half Distance Triathlon finish, this plan gives you the edge.

✅ Build from the Ground Up
Start strong with a 12-week base phase that requires no prior fitness. Develop aerobic capacity, muscle balance, and core strength to establish a solid foundation.

✅ Course-Specific Conditioning
The 32-week build plan includes targeted hill training and pacing strategies for the 1,020m elevation gain on the 90km bike leg — giving you the endurance and strength needed to handle Mossel Bay’s terrain.

✅ Swim-Ready Focus
With technical swim sets and open-water prep, you’ll be confident tackling the 1.9km sea swim — including cold water adaptation and pacing strategies for the rolling start format.

✅ Run Strong on Tired Legs
Train specifically for the undulating, 3-lap 21.1km course with structured brick sessions and tempo runs that mimic race-day fatigue, so you’re ready to finish fast along the stunning bayfront.

✅ Strategic “B” and “C” Race Tune-Ups
Use tune-up races to stress-test your pacing, fueling, and transitions — so you’re ready when it counts most.

✅ Optimized Weekly Progression
Starts at just 9.5 hours per week, peaking at 14 hours—with a smart 3-weeks-on, 1-week-recovery cycle to promote consistent gains while minimizing injury risk.

✅ Advanced Yet Accessible
Designed for amateur advanced athletes, this plan balances high-performance goals with realistic life demands, including strength phases that evolve from bodyweight to resistance training.

✅ Complete Energy System Development
Includes VO2 max, threshold, anaerobic, and ATP-PC training to sharpen all aspects of endurance performance—from long aerobic efforts to final-kilometer surges.

🎯 Your Best Race Awaits
Race day at Mossel Bay demands more than general fitness — it requires a course-specific Half Distance Triathlon training plan built for sea swims, steep bike climbs, and multi-lap coastal runs.

💬 Every plan comes with personalized email coach support — real guidance from real coaches to keep you on track.

👉 Start your journey to Mossel Bay success today — commit to excellence and train with purpose.

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