🏝️ Our Six-Month Half Distance Triathlon Training Plan is expertly designed to match the demands of the course—from the triangle-shaped swim at Three Coconut Tree Beach to the breezy seaside finish at Shell Square.

🏁 Start Strong: Base Training Required
Before starting this plan, you should have a consistent base of fitness—ideally completing an Olympic distance triathlon or consistently training 5–6 hours per week for at least 8–10 weeks. This ensures you’re ready to safely build toward peak Half Distance Triathlon performance.

Here’s how this training plan prepares you for race-day success:

✅ Course-Specific Swim Preparation
You’ll build comfort in open-water settings through structured swim workouts that simulate the 1.9km triangular swim, including sighting drills and tempo intervals—crucial for navigating the anticlockwise course confidently.

✅ Flat, Fast Bike Conditioning
The two-lap, 90km bike course demands sustained power and rhythm. This plan includes long aerobic rides, race-pace sessions, and strategic brick workouts so you're well-prepared to ride strong and steady.

✅ Seaside Run Adaptation & Heat Readiness
The 21.1km coastal run can feel deceptively fast—until the tropical heat kicks in. You’ll train with heat-adaptive strategies, steady-state runs, and tempo intervals on tired legs, mimicking race-day conditions along Phu Quoc Marina and the island’s stunning shoreline.

✅ Gradual Weekly Progression
Starting at 8 hours per week and building to 12, the plan balances structured intensity with recovery blocks—allowing your fitness to grow without risk of overtraining.

✅ Thresholds, VO₂ Work & Bricks
Targeted sessions push your aerobic ceiling and prepare you for fast transitions, especially important on this flat, rhythm-based course. You’ll build speed endurance and the ability to run strong off the bike.

✅ Personalized Coach Email Support
You’re never on your own. Enjoy direct email access to a coach for feedback, adjustments, and motivation tailored to your schedule and needs.

🚨 Ready to race Phu Quoc like a pro?
Whether it’s your first Half Distance Triathlon or your fastest one yet, this plan gives you the tools, structure, and support to succeed.

👉 Take action now—unlock your potential and prepare to cross that finish line strong, confident, and proud.

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