Our 36-week Half Distance Triathlon Training Plan is designed for competitive Masters athletes, ensuring you're race-ready for the stunning Puerto Rico Triathlon. With its challenging swim, scenic bike, and hilly run through Old San Juan, this race demands your best. This plan optimizes your endurance, speed, and strength to help you conquer every part of the course.
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No Base Training? No Problem! Haven’t trained in 90 days? No worries! We start with a 12-week base phase to rebuild your fitness. Then, seamlessly transition into a 24-week triathlon regimen—no prior conditioning required.
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Why This Plan Works for Competitive Masters Athletes:
✔ Heart Rate & Power-Based Training: Syncs effortlessly with Garmin and compatible devices to track your progress.
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✔ Progressive Periodization: A 3:1 load-to-recovery cycle maximizes performance while preventing overtraining.
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✔ Masters-Specific Strength Training: Builds power, endurance, and reduces injury risk—perfect for athletes 40+.
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✔ Swim Sessions with Video Drills: Integrated with training devices to improve your swim technique.
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✔ Brick Workouts & VO2 Max Intervals: Boosts race-day endurance and speed to excel during transitions.
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Strategic Training Phases for Peak Performance:
🔹 Early Phase: Build strength, endurance, and VO2 swim drills.
🔹 Mid-Phase: Focus on tempo training, open-water skills, and structured bike/run workouts.
🔹 Final Phase: Hone in on anaerobic threshold and peak race prep.
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Maximize Efficiency & Results Starting at 7.5 hours per week and peaking at 12 hours, this time-efficient plan ensures you get the most effective workouts without wasting time.
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36-Week Training Breakdown: 💪 Strength Training: 82 sessions | 59:05:00 hrs
🏊 Swim: 135 sessions | 47:19:00 hrs
🚴 Bike: 120 sessions | 109:45:00 hrs
🏃 Run: 98 sessions | 60:45:00 hrs
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Train Smarter. Race Stronger. This science-backed plan for Masters athletes 40+ optimizes endurance, power, and speed to help you crush your next Half Distance Triathlon. Get started today! Your best race is ahead—let’s make it happen.
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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!
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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.