This 44-week Half Distance Training Plan is designed specifically for Masters triathletes 40+, combining a 12-week foundation phase with 32 weeks of triathlon-specific training to progressively develop strength, endurance, and race-day fitness for Puerto Rico.
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Why This Plan Works for Masters Athletes
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✅ Designed for Athletes 40+
Training progresses gradually while balancing endurance, intensity, strength, and recovery throughout the 44 weeks.
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✅ No Prior Base Mileage Required
The first 12 weeks establish your aerobic foundation before you transition into the 32-week Half Distance training phase beginning in Week 13.
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✅ Heart Rate, Power & RPE
Structured sessions use heart rate, power, and/or RPE where appropriate, giving you clear intensity targets throughout your training.
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✅ Strength Training
Strength sessions support muscular durability and overall athletic development, with greater emphasis early before transitioning to a supporting role as race-specific training increases.
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✅ 3:1 Training Structure
The plan uses three progressive training weeks followed by a recovery week, providing regular opportunities for adaptation and recovery.
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Training Plan Breakdown
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🏊 Swim: 168 sessions | 61:26 hrs
🚴 Bike: 151 sessions | 143:12 hrs
🏃 Run: 121 sessions | 76:24 hrs
🏋 Strength: 98 sessions | 70:00 hrs
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Phase 1: Foundation Training — Weeks 1–12
Training begins at approximately 4 hours per week and progressively builds to 10.5 hours. The focus is establishing aerobic fitness, swim technique, strength, and the consistency needed before more specific Half Distance preparation begins.
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Phase 2: Half Distance Training — Weeks 13–44
The next 32 weeks progress from approximately 8 to 12.5 training hours per week. Swim, bike, run, brick, VO2 max, anaerobic power, and race-specific sessions progressively prepare you for the demands of Half Distance racing.
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Additional Features
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✔ Video-supported swim drills and strength demonstrations
✔ RPE, heart rate, and power-based training
✔ Structured strength training for Masters athletes
✔ Compatible workouts that sync with supported training devices
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Prepare for the Half Distance Puerto Rico Triathlon
This longer 44-week format gives you time to establish your foundation before moving into race-specific preparation for Puerto Rico. The goal is simple: build progressively, recover appropriately, and arrive at race day prepared for the swim, bike, and run.
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Ready to begin? Start with Week 1 and give yourself the full 44 weeks to prepare for Puerto Rico.
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