This Half Distance Triathlon Training Plan is tailored for Masters athletes (40+)who have maintained their fitness, and are aiming for a personal best or a podium finish in the Half Distance Triathlon in Puerto Princesa, Philippines.
Swim (1.9 km)
- Course Insight: Calm waters with minimal currents at Puerto Princesa City Baywalk Park offer a serene swim, with warm water (84°F / 29°C) that may affect performance.
- Plan Benefits: The 89 swim sessions build endurance, efficiency, and speed. The progressive periodization ensures gradual development, while precision workouts focus on heart rate and RPE (Rate of Perceived Exertion). Expert-led swim drills and auto-synced smart device workouts help refine technique.
Bike (90 km)
- Course Insight: The rolling two-loop course features hills and flat roads with scenic city routes. Riders need both endurance and power to manage elevation changes.
- Plan Benefits: The 86 bike sessions focus on aerobic endurance and hill-climbing strength, with power metrics and heart rate ensuring optimal intensity. Specific strength training exercises help maintain power and manage fatigue on the course.
Run (21.1 km)
- Course Insight: The three-loop course starts with a steady uphill, followed by flat and rolling terrain. The varied elevation makes this leg challenging.
- Plan Benefits: The 70 run sessions build stamina for the terrain, with long, steady runs and interval work targeting anaerobic threshold and VO2 max to improve speed and endurance. Strength training enhances running form and injury prevention.
Overall Plan Features
- Progressive Periodization: The plan includes 3-week build cycles followed by a recovery week for sustainable improvement.
- Masters-Specific Strength Training: Focuses on injury prevention and durability, helping athletes handle the stress of training and racing.
- Heart Rate & Power-Based Workouts: Precision training using heart rate and power ensures efficient energy use during both training and the race.
Exclusive Features for Motivation & Focus
- Expert-Led Video Drills: Swim drills, strength demos, and motivational videos keep you focused throughout training.
- Smart Device Integration: Auto-synced swim workouts for smart devices track progress and ensure you’re hitting the right zones.
Puerto Princesa Half Distance Triathlon
Register for This EventExplore More Puerto Princesa Training OptionsCHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
Have questions? Need help in selecting a plan? Let's Chat!
Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
*muscle and motion app required
Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.