Set yourself up for success at the Half Distance Triathlon Brasília with a training plan designed for serious amateur athletes ready to take the next step. The calm waters of Lake Paranoá, the fast, flat bike course along Brasília’s iconic avenues, and the tree-lined run through the city's vibrant parks create the perfect environment for a personal best — but only if you are prepared to race smart and strong.

🏊‍♂️ Swim: 1.9 km single loop in calm, warm waters (76°F / 24°C).

🚴‍♂️ Bike: 90 km over two flat laps, offering opportunities for speed while navigating the wide, open roads of the capital.

🏃‍♂️ Run: 21.1 km across three flat laps through scenic parkland with temperatures around 82°F (28°C).

To excel in these conditions, you need a plan built specifically for the demands of Brasília.

Introducing the Advanced 44-Week Half Distance Triathlon Training Plan — your complete blueprint to dominate race day.

Here’s how it benefits you:

🔥 12-Week Base Phase: Start strong with a base training period that requires no prior mileage. Build your aerobic engine, increase resilience, and prepare your body for focused Half Distance Triathlon work ahead.

📆 32-Week Focused Build: Tackle structured training blocks (3 weeks of progression, 1 week of recovery) to build endurance, speed, and race-day sharpness. Every session has a purpose — no wasted miles or junk workouts.

⏰ Progressive Workload: Train smarter, not just harder. Weekly training time starts at about 9.5 hours and peaks at 14 hours, preparing you to handle race day effort without overtraining.

🏋️‍♂️ Strength and Conditioning: Incorporates functional strength early on, then transitions to conventional strength training for injury prevention and improved power output across all three disciplines.

🏊‍♀️🚴‍♂️🏃‍♀️ Targeted Fitness Development: Focus on what matters most — aerobic endurance, VO2 max improvement, threshold power, sprint speed, and fast transitions — all critical to success on Brasília’s course.

This training plan is engineered to help you handle the warm swim, maintain top bike speed on the fast flats, and finish strong under the Brazilian sun. Whether you're chasing a PR or your first Half Distance Triathlon finish, this plan gives you the structure, confidence, and physical conditioning you need to perform at your best.

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