Ready to tackle the Half Distance Panama Triathlon? This elite 24-week training plan is designed specifically for Masters athletes (40+), aiming to help you race smarter, stay injury-free, and achieve your personal best. With a swim through the iconic Panama Canal, a fast-paced bike ride through Panama City, and a scenic run alongside the Puente de las Americas Bridge, this plan will set you up for success.

Race Course Overview
🏊 Swim (1.2 miles / 1.9 km): A point-to-point swim starting at the Balboa Yacht Club, finishing after the Biomuseo. Spectators can view the swim from the Calzada de Amador boardwalk.

🚴 Bike (56 miles / 90 km): A flat, fast 3-loop course through Calzada de Amador and Cinta Costera, offering views of Casco Viejo and Panama’s skyline.

🏃 Run (13.1 miles / 21 km): A 3-loop run along Calzada de Amador, providing panoramic views of Panama City and the Panama Canal.

With air temps around 91°F (33°C) and water at 78°F (26°C), this race requires a training plan focused on endurance, speed, and heat acclimation.

How This Plan Helps You Succeed
✅ Race-Specific Endurance & Speed: Progressive swim, bike, and run workouts tailored for the course. Build endurance for the swim, speed for the bike, and stamina for the run.

✅ Masters-Specific Strength Training: Functional exercises to prevent injuries and enhance strength and flexibility, ensuring you perform at your best during the bike and run.

✅ Heat Acclimation: Gradual exposure to race-day conditions prepares you for the warm temperatures on race day.

✅ Precision Workouts: Heart rate and power-based training ensure you’re targeting the right energy systems for each race segment.

Training Breakdown
🏊 89 Swim Sessions (34:20 hrs)

🚴 86 Bike Sessions (90:55 hrs)

🏃 70 Run Sessions (47:34 hrs)

💪 39 Strength Sessions (26:10 hrs)

Exclusive Features
🎥 Expert-Led Swim Drills & Strength Demos

📊 Heart Rate & Power-Based Workouts

📱 Auto-Synced Swim Workouts for Smart Devices

Why Choose This Plan?
This science-backed plan is designed to help you optimize performance for the Half Distance Panama Triathlon. With a structured approach, you’ll develop endurance, strength, and race strategies to excel on race day.

Ready to race smarter? Start your training today and conquer the Half Distance Panama Triathlon with confidence!

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