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.
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Race Course Overview
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🏊 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.
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🚴 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.
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🏃 Run (13.1 miles / 21 km): A 3-loop run along Calzada de Amador, providing panoramic views of Panama City and the Panama Canal.
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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.
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How This Plan Helps You Succeed
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✅ 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.
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✅ 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.
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✅ Heat Acclimation: Gradual exposure to race-day conditions prepares you for the warm temperatures on race day.
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✅ Precision Workouts: Heart rate and power-based training ensure you’re targeting the right energy systems for each race segment.
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Training Breakdown
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🏊 89 Swim Sessions (34:20 hrs)
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🚴 86 Bike Sessions (90:55 hrs)
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🏃 70 Run Sessions (47:34 hrs)
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💪 39 Strength Sessions (26:10 hrs)
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Exclusive Features
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🎥 Expert-Led Swim Drills & Strength Demos
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📊 Heart Rate & Power-Based Workouts
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📱 Auto-Synced Swim Workouts for Smart Devices
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Why Choose This Plan?
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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.
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Ready to race smarter? Start your training today and conquer the Half Distance Panama Triathlon with confidence!
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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.