This 44-week Masters training plan is designed to maximize your performance in the Half Distance Punta del Este Triathlon by focusing on endurance, strength, race-day readiness, and injury prevention.

Training Breakdown:
Phase 1: Base Training (12 Weeks)
The first 12 weeks help you build a solid foundation. Starting at 4 hours per week and progressing to 10.5 hours, this phase focuses on enhancing swimming form, endurance, and power—crucial for the 1.9 km swim in calm Maldonado Bay. Establishing good technique and stamina here sets you up for the race’s demands.

Phase 2: Triathlon-Specific Training (32 Weeks)
From week 13 onward, the intensity and training volume increase, ranging from 8 to 12.5 hours per week. This phase is geared toward improving race-specific endurance and strength. For the bike leg, training will focus on increasing stamina for the two-loop course that includes Punta Ballena Hill. Brick sessions (swim-bike, bike-run) are incorporated to improve transitions, pacing, and race-day readiness. This helps you manage your energy efficiently for both the swim-to-bike and bike-to-run transitions, which are key to maintaining a steady pace throughout the race.

Speed & Efficiency Development
Training for VO2 max and anaerobic power will enable you to tackle the bike and run courses faster and with more efficiency. The run, which passes Punta del Este's famous landmarks, requires solid pacing and endurance. The training plan will ensure you're able to run strong and steady as you approach the finish line near Calle 20 and Gorlero, where local supporters will cheer you on.

Injury Prevention & Strength Training
The plan includes 98 strength training sessions to build muscular endurance and prevent injury. Tailored for Masters athletes, these routines enhance power while safeguarding your muscles for the demands of running along the coastline and cycling over hilly terrain like Punta Ballena. Injury prevention is especially important to ensure you’re race-ready and can maintain peak performance.

Race-Day Preparation:
Whether it’s the calm swim, the scenic bike course, or the iconic coastal run, this plan ensures you’ll have the endurance, strength, and mental readiness to succeed on race day.

Watch On Youtube

Register For This Event

Explore Similar Options

Have questions? Need help in selecting a plan? Reach out through our contact page.

Power Up Your Podium Potential — Click Here To Discover Your Training Plan Purchase Benefits, and Tri-Specific Add-On Services to Unlock Every Watt, Calorie, and Second of Your Potential and How To Receive Your FREE Run Gait Video Analysis!

Navigate Our Entire Training Plan Catalog

*Muscle and Motion App Required