This 44-week Half Distance Triathlon training plan for athletes 40+ is purpose-built to help you arrive at the start line confident, strong, and ready to thrive in iconic conditions of Rio de Janeiro's warm open-water swim at Copacabana Beach, a scenic but fast flat bike course along Avenida Atlântica, and a multi-lap run through the urban shoreline of Aterro do Flamengo.
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✅ Key Benefits of This Triathlon Training Plan:
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🏊 Swim Strong at Copacabana Beach
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Build endurance and improve technique with structured drills, stroke-focused workouts, and open-water preparation strategies tailored for calm sea conditions around 73°F (23°C).
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🚴 Dominate the Avenida Atlântica Flats
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Our plan includes interval-based bike sessions and brick workouts to boost your speed, power, and race-day pacing across three flat laps, while reinforcing smooth transitions.
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🏃 Cruise Through Aterro do Flamengo
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Train to handle heat and repetition with tempo runs, heat-adaptation guidance, and a pacing plan designed for a multi-lap course in 80°F (27°C) weather.
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💪 Built for Masters Athletes 40+
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Includes mobility, strength, and injury-prevention workouts that address the needs of mature athletes, improving durability and long-term progression.
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📊 Data-Driven & Device-Ready
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Structured workouts use RPE, heart rate, and power metrics—fully compatible with Garmin, smartwatches, and popular training platforms.
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📈 Periodized for Sustainable Gains
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Follows a proven 3:1 structure—three build weeks followed by one recovery week—helping you absorb training and avoid burnout over the long haul.
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🎯 Specific Race Prep for Rio
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Incorporates race-specific workouts that mimic Rio's swim-bike-run conditions and race-day format, including tempo rides and pacing intervals.
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What You’ll Get:
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A 12-week base phase to build general fitness
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32 weeks of focused triathlon training
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Integrated swim technique video support
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Personalized email coach support with every plan
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🎯 Ready to Race Strong in Rio?
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Take the guesswork out of training with this expertly designed, age-specific Half Distance Triathlon plan. Get the structure, support, and confidence you need—plus direct email access to a coach for personalized guidance.
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👉 Start your journey to the Half Distance Triathlon in Rio today—your best race is ahead!
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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.