This 24-week Half Distance Training Plan is designed for experienced Masters athletes (40+) preparing for the Puerto Rico Half Distance Triathlon. From the 1.2-mile swim in Condado Lagoon to the 56-mile coastal bike and 13.1-mile run through Old San Juan, the plan develops endurance, strength, speed, and race-specific fitness.
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Who Is This Plan For?
This plan is for athletes who already have an endurance base and can comfortably complete:
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✔ Swim: 1,500m
✔ Bike: 30 miles
✔ Run: 5+ miles
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What’s Inside the 24-Week Plan?
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Progressive Periodization:
Training follows a 3-week build and 1-week recovery cycle, allowing workload to increase while providing regular opportunities for recovery and adaptation.
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Structured Training:
Weekly training begins at approximately 7.5 hours and peaks at 12.5 hours, progressively developing your fitness as race day approaches.
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Endurance & Speed:
Aerobic conditioning is combined with VO2 max, anaerobic threshold, tempo, and race-specific sessions to prepare you for sustained Half Distance racing.
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Masters-Specific Strength:
Strength training supports durability and muscular strength, with greater emphasis earlier in the plan before shifting to a supporting role as race-specific training increases.
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Swim, Bike & Run:
Sessions use RPE, heart rate, and/or power where appropriate to provide clear training intensity targets.
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Training Breakdown:
Swim: 89 sessions | 34:20 hrs
Bike: 86 sessions | 90:55 hrs
Run: 70 sessions | 47:34 hrs
Strength: 39 sessions | 26:10 hrs
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Additional Features:
🎥 Video-supported swim drills and strength demonstrations
📊 Heart rate and power-based workouts
🏊 Swim workouts compatible with supported training devices
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Why This Plan?
Masters athletes still need enough training stimulus to improve, but recovery becomes increasingly important. This 24-week structure balances endurance, intensity, strength, and recovery while preparing you for Puerto Rico's warm conditions, coastal bike terrain, and challenging Old San Juan run.
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Ready to prepare for Puerto Rico? Start your 24-week training plan and build toward race day with a clear purpose behind your training.
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