This 36-week training plan is your roadmap to race-day success. With its phased, science-backed structure, it’s specifically designed to help you conquer the scenic but challenging course—swimming the Columbia River, riding through rolling vineyards, and running along riverfront trails.
🌊 Swim Strong in the Columbia River
The 12-week Base Phase helps you rebuild aerobic capacity and swim efficiency, ideal for tackling the 1.2-mile downstream swim from Howard Amon Park to Columbia Point. Our integrated swim sessions, supported by video instruction, boost open-water confidence and stroke power—perfect for race-day currents.
🚴♂️ Crush the 56-Mile Ride Through Wine Country
With 1,800 feet of elevation gain on rolling terrain, you’ll need strength and stamina. Our Masters-focused strength training and power-based cycling intervals prepare your legs for every climb and descent through Eastern Washington’s stunning landscapes. Weekly brick sessions simulate race conditions so you're ready to ride and run seamlessly.
🏃 Run Confidently Along the Columbia River Trails
The flat, scenic 13.1-mile course rewards consistency. Our Build and Peak phases develop your anaerobic threshold and race-pace control, helping you maintain strong form and energy throughout. Structured VO₂ max intervals and tempo efforts are timed to sharpen your performance right when you need it most.
✅ Key Benefits of This Masters 40+ Training Plan:
✔️ Phased progression tailored to athletes over 40
✔️ Heart rate and power-based training for precision
✔️ 3:1 load/recovery cycles to reduce injury risk
✔️ Time-efficient: starts at 7.5 hrs/week, peaking at 12
✔️ Includes race-prep brick sessions and threshold work
✔️ Email-based coach support to guide your journey
You’ve got the motivation. Now get the plan that matches your experience and goals.
🔥 Make this your strongest season yet—start your Half Distance Triathlon Washington Tri-Cities training plan today and train with purpose.
Your best race is ahead. Let’s get started.
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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.