This 36-week structured training plan is designed with the urban energy and fast terrain of São Paulo in mind, it strategically prepares you for the 1.9K swim, 90K bike, and 21.1K run—all while optimizing performance, recovery, and race-day execution.
✅ Swim Ready for Guarapiranga Reservoir
Train with integrated swim workouts, drills, and video guidance to boost endurance and open-water efficiency. You'll feel confident navigating the serene but potentially challenging waters with elevated swim stamina and stroke control.
✅ Bike Power for São Paulo’s City Highways
This plan includes power-based bike workouts and VO₂ max intervals that mimic the flat, fast two-loop bike course. You'll build sustained speed and muscular endurance, perfect for tackling long straightaways like Avenida Juscelino Kubitschek with strength and control.
✅ Run Smart Through Parks and City Streets
Structured brick sessions and tempo runs prepare your body to run fast off the bike. The three-loop course through Ibirapuera Park and Cidade Universitária demands pacing precision—exactly what this plan delivers.
✅ Built for Masters Athletes 40+
Every phase respects the physiology of athletes over 40:
✔️ Periodized 3:1 training-to-recovery cycles
✔️ Age-specific strength training
✔️ Heart rate & power-based workouts
✔️ Garmin-compatible and easy to follow
✅ Phased Progression for Long-Term Results
Base Phase (12 weeks): Rebuild endurance, strength, and aerobic capacity.
Build & Peak Phase (24 weeks): Sharpen triathlon-specific skills, increase efficiency, and prepare for race intensity.
⏱️ Time-Efficient & Flexible
Starting at just 7.5 hours/week and peaking near 12, the plan fits the demands of busy athletes while targeting optimal gains.
🎯 Take the guesswork out of your training. Get the Half Distance Triathlon São Paulo Plan—complete with personalized email coach support—and race with confidence.
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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.