With a 1,900-meter swim in calm Copacabana waters, a 90-kilometer bike course along scenic Avenida Atlântica, and a three-lap 21-kilometer run around Aterro do Flamengo, your training must develop endurance, strength, and race-specific skills.
This 36-week Half Distance Triathlon training plan is expertly designed for Masters athletes over 40, offering a progressive and science-based approach to ensure you arrive at race day ready to perform at your best.
✅ Build Endurance and Strength for Rio’s Demands
The Base Phase builds your aerobic foundation and muscular strength, essential for powering through the swim and bike legs at a steady pace while managing Rio’s warm, humid conditions averaging 73°F (23°C) in the water and 80°F (27°C) on the run.
✅ Enhance Swim Efficiency for Copacabana’s Calm Waters
Integrated swim sessions, including video-supported drills, improve your stroke mechanics and open-water confidence—crucial for the 1,900-meter swim in sheltered, yet variable ocean conditions.
✅ Boost Cycling Power and Speed on Flat Laps
The Build & Peak Phase includes power and tempo workouts tailored to the flat, fast bike course. Multiple laps on Avenida Atlântica require consistent pacing and sustained effort, which your training prepares you to handle.
✅ Master the Three-Lap Run Course with Targeted Bricks
Brick workouts combine bike and run training to simulate race transitions and build run endurance. This prepares you to maintain speed and stamina through the urban shoreline laps around Aterro do Flamengo.
✅ Periodized Training for Injury Prevention and Peak Performance
With a 3:1 load and recovery ratio, this plan helps you progress steadily without burnout, reducing injury risk—a critical factor for athletes over 40.
✅ Personalized Coaching Support for Motivation and Accountability
Alongside the detailed plan, you receive personalized email coaching to answer questions, adjust workouts, and keep you motivated through your training journey.
Ready to train smart and race strong at the Half Distance Triathlon in Rio de Janeiro?
Invest in this proven, Masters-focused training plan with expert coaching support and start your journey to peak performance today!
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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.