This Six-Month Advanced Half Distance Triathlon Training Plan is engineered specifically for the unique demands of the Valdivia Half Distance Triathlon — from the chilly Calle-Calle River swim to the fast, rolling bike and flat city run.

But before you begin, you must meet these prerequisites:
✅ A consistent training base of at least 8–10 hours per week for the past 8–12 weeks
✅ The ability to swim 2,000 meters continuously, bike for 2–3 hours, and run up to 90 minutes
✅ Previous triathlon experience or completion of a Half Distance or Olympic triathlon preferred

If you’ve built that foundation, you’re ready to take the leap.

🏁 Tailored for the Valdivia Half Distance Triathlon Course
🏊‍♂️ Chilly River Swim Prep (1.9 km, 14°C)
Structured endurance swims with pacing, sighting, and cold water adaptation prepare you to thrive in the Calle-Calle River. Wetsuit training is emphasized to ensure comfort and confidence.

🚴 Power & Efficiency for Countryside Riding (90 km, 1,400 ft elevation)
Simulate Valdivia’s rolling terrain with focused VO₂ max intervals, short, steep hill repeats, and sustained efforts to lock in your PR pace through forests and riverside roads.

🏃‍♀️ Flat Run Performance (21.1 km)
Train for the fast, flat run course through Saval Park and across Valdivia’s iconic bridges with race-paced bricks, threshold runs, and heat-adapted training for 22°C race conditions.

🧠 What This Training Plan Delivers:
✅ Aerobic Endurance Progression – Build the long-course engine you need
✅ VO₂ Max + Threshold Intervals – Maximize your speed and stamina
✅ Anaerobic Power Workouts – Gain strength for short, punchy climbs
✅ Peak Training Load of 14 Hours/Week – Gradually built from 9.5 hours
✅ Race-Specific Brick Sessions – Practice transitions and race-day pacing
✅ Structured Recovery Weeks – Prevent burnout and boost gains
✅ Includes Personalized Email Coach Support – Stay accountable, ask questions, and get expert guidance

You’ve already done the hard part—building the base. Now it’s time to train smart, train hard, and race Valdivia like a pro.

👉 Step into your next level. Let’s begin.

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