🥇 2026 HALF DISTANCE PUNTA DEL ESTE - MASTERS TRI W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 HALF DISTANCE PUNTA DEL ESTE - MASTERS TRI W/AI GAIT ANALYSIS - PAUL M. JOHNSON
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Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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:
By the end of the plan, you’ll be fully prepared for every aspect of the Punta del Este Triathlon. 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.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:02:00 | 01:15:00 |
|
Bike
x3
|
02:45:00 | 03:00:00 |
|
Run
x3
|
01:47:00 | 02:00:00 |
|
Strength
x2
|
01:25:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:02:00 | 01:15:00 | |
|
|
02:45:00 | 03:00:00 | |
|
|
01:47:00 | 02:00:00 | |
|
|
01:25:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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