If you’re a Masters athlete over 40 preparing for the Half Distance Triathlon in Wisconsin, this 36-week training plan is your roadmap to race-day success. With a challenging course featuring a 1.2-mile swim in Lake Monona, a 56-mile hilly ride through Madison’s countryside, and a 13.1-mile run through the heart of downtown Madison, smart preparation is essential—and that’s exactly what this plan delivers.

🎯 Why This Plan Works for the Wisconsin Half Distance Triathlon

This training plan is engineered for athletes who want to build endurance and speed while staying injury-free. The phased design ensures you're physically and mentally ready for Wisconsin’s demanding terrain and unique race features:

✅ Builds Swim Confidence in Open Water
Structured pool and open-water sessions improve pacing, sighting, and technique—perfect for navigating Lake Monona’s one-loop swim with a rolling start.

✅ Prepares You for Over 2,000 ft of Elevation Gain
Progressive cycling workouts and VO₂ max intervals develop climbing strength and endurance, ideal for tackling the hills of Madison’s countryside.

✅ Develops Strength for a Rolling Half Marathon Finish
Brick sessions and run-specific tempo work condition your legs for a strong, sustained effort through the rolling out-and-back run toward the Capitol finish line.

✅ Masters-Focused Strength Training
Targeted resistance workouts help preserve muscle mass, improve joint health, and build durability to handle the demands of long-course racing.

✅ 3:1 Periodized Structure
Every three weeks, a lower-volume recovery week promotes adaptation and helps reduce injury risk—especially important for athletes over 40.

✅ Heart Rate & Power-Based Guidance
Precision training using your metrics ensures you’re hitting the right effort zones every session—compatible with Garmin and other leading platforms.

⏱️ Time-Efficient & Effective
Starting at just 7.5 hours per week and peaking near 12, this plan delivers focused, high-quality sessions without overwhelming your schedule.

Get Ready to Race Strong in Wisconsin
Whether you're leveling up from shorter distances or returning to structured training, this Half Distance Triathlon plan gives you the edge you need to perform at your best.

👟 Take the next step—start your plan today and get personalized support from a dedicated coach via email. Make Wisconsin your strongest Half Distance Triathlon yet.

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