This 36-week Half Distance Triathlon training plan is crafted for competitive Masters athletes aiming to excel in the Punta Del Este Triathlon. Here's how it can help you race with strength and efficiency:

Base Fitness Development
The plan begins with a 12-week base phase to rebuild your aerobic fitness, especially if you’ve taken a break from training. This phase focuses on boosting endurance, which is key for the 1.9 km swim, 90 km bike, and 21.1 km run of a Half Distance Triathlon.

Progressive Training for Peak Performance
The plan is structured into phases to gradually increase intensity:

Early Phase: Develops functional strength and aerobic capacity, essential for race demands. VO2 swim drills enhance your water efficiency, so you can navigate Maldonado Bay’s swim with confidence.

Mid-Phase: Incorporates tempo workouts and open-water swim practice, ideal for the coastal swim. Bike and run sessions build speed and endurance, preparing you for the flat bike course and the coastal run to where the Rio de la Plata meets the Atlantic.

Final Phase: Focuses on anaerobic threshold and track workouts to simulate race efforts, helping you sustain high speeds—especially important for the run after cycling.

Masters-Specific Focus
This plan includes strength training tailored for Masters athletes, aiming to improve power, endurance, and injury prevention. This is key for tackling challenging sections like Punta Ballena Hill on the bike and the unique coastal terrain during the run.

Efficient Training
Starting at 7.5 hours per week and peaking at 12 hours, the plan is designed to fit into your busy life. The focus is on quality training, so you get the most out of each session without overloading your schedule.

Integrated Heart Rate & Power Training
The plan incorporates heart rate and power-based training, allowing you to train at optimal intensities for each discipline—whether it’s swimming in 73°F water or maintaining efficiency on the bike and run.

Peak Race Day Preparation
Brick workouts and VO2 max intervals enhance your endurance and speed, ensuring smooth transitions between the swim-bike and bike-run legs. This helps maintain energy and pacing throughout the Punta Del Este Triathlon.

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