This six-month Half Distance Triathlon Training Plan is crafted specifically for Masters athletes over 40 who want to race strong on Copacabana Beach, Avenida Atlântica, and Aterro do Flamengo.
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Before beginning you should be able to:
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Swim: 1,500 meters without difficulty
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Bike: 30 miles with sustained effort
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Run: At least 5 miles comfortably
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If you meet these benchmarks and are looking to build on your existing base, this program offers a smart progression designed to help you perform at your best.
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✅ Swim Readiness for Rio’s Calm, 1,900m Course
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You’ll develop smooth, efficient stroke technique and build endurance in sheltered waters just like Copacabana Beach. Video drills and heart rate zones help you maintain a strong pace in water averaging 73°F (23°C).
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✅ Bike Power for Flat, Scenic 90 km Laps
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This plan builds your ability to sustain steady power on the three flat laps of Avenida Atlântica. Using power-based intervals and heart rate zones, you’ll train to ride strong past Rio’s iconic landmarks without burning out.
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✅ Run Endurance and Speed for the 21 km Urban Course
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The run training emphasizes sustained pacing and leg strength to handle the three-lap 21 km route along Rio’s shoreline. Heat adaptation and tempo runs prepare you for race-day temperatures averaging 80°F (27°C).
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✅ Masters-Focused Strength and Injury Prevention
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Functional strength sessions improve your durability and mobility, helping you stay injury-free and race-ready in your 40s and beyond.
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✅ Progressive Periodization for Optimal Performance
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With a 3:1 build-and-recovery cycle, you gradually increase training volume and intensity from 7.5 to 12.5 hours per week, ensuring steady improvement without burnout.
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✅ Personalized Coaching Support
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You’re never alone — expert email coaching guides you through every phase, answering questions and keeping you accountable.
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This Half Distance Triathlon Training Plan isn’t just a workout list; it’s your complete roadmap to racing your best in Rio. Ready to rise to the challenge and conquer the iconic course with confidence?
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👉 Take your training to the next level—join now and get personalized email coach support every step of the way!
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE RIO de JANEIRO TRAINING PLAN OPTIONS
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CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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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
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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.