The Intermediate 24-Week Half DIST Triathlon Training Plan is specifically designed to help athletes who have maintained their fitness to excel in the Half Distance Triathlon in Puerto Princesa, Philippines. Here’s how this structured plan will benefit you:

1️⃣ Swim Training – Mastering Open Water Efficiency 🌊
- With warm, calm waters (84°F/29°C) and minimal currents, the structured swim workouts will focus on endurance, stroke efficiency, and open water sighting techniques.

- Drill-based swim sessions and instructional videos will help refine form and improve breathing for energy conservation.

- Progressive distance training ensures you build the stamina needed to complete the 1.9 km swim efficiently and transition smoothly to the bike.

2️⃣ Bike Training – Conquering Rolling Terrain 🚴
- The 90 km rolling, two-loop course requires a blend of strength and endurance, which this plan achieves through progressive interval rides, power-based workouts, and hill training.

- Brick workouts (bike-to-run transitions) help condition your legs to handle the shift from cycling to running, a crucial factor on this rolling terrain.

- The power-based sessions ensure you maintain optimal pacing and avoid burnout, especially in the tropical heat.

3️⃣ Run Training – Building Speed & Resilience 🏃
- The three-loop run course includes an initial steady uphill, followed by flat and rolling sections. The plan integrates:

- Hill repeats to build leg strength for the initial climb.
- Threshold and endurance runs to enhance stamina on rolling terrain.
- Heat acclimatization strategies to prepare you for the high race-day temperatures.

4️⃣ Strength & Recovery for Peak Performance 💪
- The 3/1 training cycle (three weeks of intensity followed by one week of recovery) ensures optimal adaptation without overtraining.

- Strength training & injury prevention sessions will enhance core stability and muscular endurance, crucial for handling the hilly bike and run segments.

By following this structured 24-week plan, you'll develop swimming efficiency, cycling power, and running endurance, all while preparing for the tropical climate and challenging course dynamics.

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