The 36-Week Advanced Half Distance Triathlon Training Plan is purpose-built to prepare you for every challenge on race day in stunning Phu Quoc. From the calm, triangle-shaped open water swim at Three Coconut Tree Beach to the flat, scenic 90km coastal ride and the two-lap seaside run finishing at Shell Square — this plan is your edge.

✅ Swim-Specific Prep: We start with form-focused swim sessions that mimic open water conditions — building confidence for the anticlockwise, rolling start in the ocean. You’ll sharpen your sighting, pacing, and endurance for calm but strategic waters.

✅ Bike Power & Pacing: With a flat 90km bike course, speed and pacing are everything. This plan includes structured interval work, long endurance rides, and power-focused sessions to help you hold strong aero positions and maintain output over two laps of coastal roads.

✅ Run Resilience for Heat & Repeats: The 21.1km run features a 2-lap course along shaded paths and sun-drenched seaside roads. We prepare you with back-to-back brick workouts, tempo runs, and heat-adaptation strategies — so you can finish strong no matter the conditions.

✅ Progressive Build-Up:

Starts at 9.5 hours/week and peaks at 14.5 hours/week

Structured with a 3:1 training/recovery cycle

Focuses on aerobic capacity, threshold pacing, and sprint efficiency

✅ Elite-Level Training Blocks:
✔️ Endurance Aerobic Mile Training
✔️ V̇O₂ Max & Anaerobic Threshold Intervals
✔️ ATP-PC Sprint & Power Development
✔️ Climbing Acceleration Sets – to build late-race strength

✅ Strength Included: Early emphasis on functional strength transitions to traditional strength workouts—keeping you injury-resistant and race-ready.

💬 Plus, you’ll receive personalized email support from a dedicated triathlon coach—guidance when you need it, feedback when it counts.

Phu Quoc is calling. The views are stunning, the course is fast, and your best performance is waiting. 💥

👉 Take the next step in your Half Distance Triathlon journey with a proven plan made for real results in Vietnam.

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