Half Distance Brasília Triathlon 36-Week Masters Training Plan: Crush Your Next Race

Get ready to take on the Half Distance Brasília Triathlon with confidence. Set in the vibrant sports culture of Brazil’s capital, this race features a calm 1.9 km swim in Lake Paranoá, a fast 90 km bike course through iconic city landmarks, and a flat 21.1 km run through tree-lined parks. With high race-day temperatures around 82°F (28°C), proper preparation is critical—and that's exactly what this plan delivers.

No Base Training? No Problem.
If you haven’t trained in 90 days, you’re still covered. The first 12 weeks focus on rebuilding your aerobic base, followed by a detailed 24-week Half Distance Triathlon-specific program. You’ll build endurance, strength, and speed progressively, ensuring you're fully race-ready.

Why Masters Athletes Succeed with This Plan
✔️ Heart Rate & Power-Based Workouts — Syncs seamlessly with Garmin and other leading devices.
✔️ Progressive Periodization (3:1 Load & Recovery) — Boosts fitness while reducing injury risk.
✔️ Masters-Specific Strength Workouts — Enhances power, mobility, and resilience.
✔️ Swim Sessions with Integrated Video Drills — Sharpen technique without juggling printed materials.
✔️ VO2 Max Intervals and Brick Workouts — Build stamina and race-day toughness.

Smart Phases for Peak Brasília Performance
🔹 Early Phase: Functional strength, aerobic endurance, and swim skills.
🔹 Mid-Phase: Race-pace workouts, open-water swim practice, structured cycling and running.
🔹 Final Phase: Anaerobic threshold efforts, track work, and mental race preparation.

Train Smarter. Race Stronger.
This efficient plan starts at just 7.5 hours per week and peaks at 12 hours—maximizing fitness gains without burning you out.
✅ Strength Training: 82 sessions (59:05:00 hr)
✅ Swimming: 135 sessions (47:19:00 hr)
✅ Cycling: 120 sessions (109:45:00 hr)
✅ Running: 98 sessions (60:45:00 hr)

Built for Competitive Masters 40+
This is more than just a training schedule—it’s a complete system built on science and real-world racing experience to help you dominate the Half Distance Triathlon in Brasília.

🔥 Crush your next race. Train with purpose. Secure your training plan today and make your best performance inevitable.

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