Get race-ready for the Half Distance Durban Triathlon—one of South Africa’s most iconic endurance events. Featuring a stunning 1.9 km swim at uShaka Beach, a fast 90 km bike along the M4 highway, and a scenic 21.1 km run on Durban’s picturesque promenade, this triathlon demands peak performance across every discipline. Our 36-week Half Distance Triathlon training plan is designed to help you master the Durban course—especially if you're a competitive athlete over 40 aiming to crush your next race.
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✅ Why This Plan Works for You
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Engineered for Masters athletes, this structured plan builds strength, speed, and endurance—without burning you out.
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✔️ Heart Rate & Power-Based Zones – Train smarter using data from Garmin and other devices.
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✔️ Progressive Periodization – Our 3:1 build-to-recovery cycle keeps you progressing without overtraining.
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✔️ Masters-Specific Strength Training – Targeted strength workouts improve durability and race power.
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✔️ Video-Based Swim Drills – Improve form and efficiency with guided sessions.
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✔️ VO2 Max Intervals & Brick Workouts – Sharpen speed and resilience for race-day demands.
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🏁 Course-Specific Focus for Durban
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🌊 Open-Water Swim Prep: Practice anti-clockwise navigation, sighting, and pacing for Indian Ocean swells.
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🚴 Fast & Rolling Bike Simulation: Emulates Durban’s two-loop M4 course with elevation-specific intervals.
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🏃 Promenade-Ready Runs: Includes coastal tempo runs and heat adaptation strategies for 72°F (22°C) conditions.
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📅 Plan Structure
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No base fitness? No problem.
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This 36-week roadmap includes:
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🔹 12-Week Base Phase – Rebuild aerobic foundation and functional strength.
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🔹 16-Week Build Phase – Develop race-specific power, endurance, and open-water skills.
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🔹 8-Week Peak Phase – Sharpen anaerobic fitness and taper into race-day form.
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⏱️ Efficient Weekly Training Commitment
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Starts at just 7.5 hours per week
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Peaks at 12 hours before taper
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Flexible structure that fits your busy life
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💪 Your Full Breakdown:
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🏊 135 Swim Sessions | 47:19:00
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🚴 120 Bike Sessions | 109:45:00
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🏃 98 Run Sessions | 60:45:00
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🏋️♂️ 82 Strength Sessions | 59:05:00
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Whether you’re returning from time off or striving for a new personal best, this is your path to conquering the Half Distance Durban Triathlon.
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🔥 Train with purpose. Race with confidence.
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Start your journey today and make Durban your strongest finish yet.
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WATCH ON YOUTUBE
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REGISTER HERE
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE DURBAN TRAINING PLAN OPTIONS
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CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
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Have questions? Need help in selecting a plan? Let's Chat!
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Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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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.