Prepare for the unique challenges of the Half Distance Brasília Triathlon with a carefully crafted 44-week training plan designed for athletes over 40. Whether you're a seasoned competitor or new to triathlon, this plan will help you build the endurance, strength, and race-day confidence you need to succeed in the vibrant heart of Brazil's capital.
.
Why Choose This Plan?
.
✅ Beginner-Friendly: No prior endurance experience necessary. Start with a 12-week base phase to build foundational strength, followed by 32 weeks of sport-specific training for a smooth progression.
.
✅ Seamless Tracking: Sync your data with Garmin devices, smartwatches, and other platforms. Track your RPE, heart rate, and power zones to fine-tune your performance.
.
✅ Injury Prevention & Strength Training: Designed to minimize injury risks while boosting muscular endurance and power—especially tailored for Masters athletes.
.
✅ Proven 3/1 Training Cycle: Benefit from a periodized training schedule—3 weeks of hard work followed by 1 week of recovery—ensuring peak performance come race day.
.
44-Week Training Breakdown
.
Swim: 168 sessions | 61:26 hours
.
Bike: 151 sessions | 143:12 hours
.
Run: 121 sessions | 76:24 hours
.
Strength Training: 98 sessions | 70:00 hours
.
Training Phases
.
Phase 1: Base Training (12 Weeks)
.
Start with 4 hours per week, gradually increasing to 10.5 hours.
.
Focus on building swimming technique, endurance, and power to set a solid foundation.
.
Phase 2: Triathlon-Specific Training (32 Weeks)
.
Ramp up intensity, peaking at 12.5 hours weekly.
.
Master transitions with brick sessions (swim-bike and bike-run), and refine your speed with VO2 max and anaerobic power training.
.
Additional Features for Elite Performance
.
Expert Swim Drills: Step-by-step video guidance to perfect your stroke.
.
RPE, Heart Rate & Power-Based Sessions: Smarter, more effective training for faster results.
.
Masters-Specific Strength Training: Focus on injury prevention and long-term performance.
.
Seamless Device Integration: Detailed sessions directly on your device—no printouts needed!
.
Get Ready to Race
.
Enhance your performance, optimize your training, and race with confidence in one of the most iconic triathlons in the world.
.
🚀 Start your journey now—take the first step towards your best race yet!
.
WATCH ON YOUTUBE
.
REGISTER HERE
.
TO SET YOURSELF UP FOR SUCCESS – START HERE →
.
DISCOVER MORE BRASLIA TRAINING PLAN OPTIONS
.
CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
.
Have questions? Need help in selecting a plan? Let's Chat!
.
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!
.
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
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.