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.
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No Base Training? No Problem.
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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.
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Why Masters Athletes Succeed with This Plan
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✔️ Heart Rate & Power-Based Workouts — Syncs seamlessly with Garmin and other leading devices.
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✔️ Progressive Periodization (3:1 Load & Recovery) — Boosts fitness while reducing injury risk.
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✔️ Masters-Specific Strength Workouts — Enhances power, mobility, and resilience.
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✔️ Swim Sessions with Integrated Video Drills — Sharpen technique without juggling printed materials.
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✔️ VO2 Max Intervals and Brick Workouts — Build stamina and race-day toughness.
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Smart Phases for Peak Brasília Performance
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🔹 Early Phase: Functional strength, aerobic endurance, and swim skills.
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🔹 Mid-Phase: Race-pace workouts, open-water swim practice, structured cycling and running.
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🔹 Final Phase: Anaerobic threshold efforts, track work, and mental race preparation.
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Train Smarter. Race Stronger.
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This efficient plan starts at just 7.5 hours per week and peaks at 12 hours—maximizing fitness gains without burning you out.
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✅ Strength Training: 82 sessions (59:05:00 hr)
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✅ Swimming: 135 sessions (47:19:00 hr)
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✅ Cycling: 120 sessions (109:45:00 hr)
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✅ Running: 98 sessions (60:45:00 hr)
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Built for Competitive Masters 40+
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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.
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🔥 Crush your next race. Train with purpose. Secure your training plan today and make your best performance inevitable.
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WATCH ON YOUTUBE
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DISCOVER MORE BRASILIA TRAINING PLAN OPTIONS
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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.