The Half Distance Triathlon in Encarnación features a scenic 1.9 km swim in the calm waters of San José Beach starting at Bolik Pier, a 90 km two-loop bike ride along the Costanera with over 3,000 ft of elevation, and a two-loop 21.1 km run finishing at the vibrant Sambódromo. This Half Distance Triathlon Training Plan is designed specifically to prepare Masters athletes over 40 for every aspect of this race.
Built for those with a solid base—able to swim 1,500m, bike 30 miles, and run 5 miles—this 24-week plan progresses from endurance to speed with workouts that prioritize recovery, durability, and performance. You’ll start with 7.5 hours per week and peak around 12.5, ensuring sustainable gains without burnout.
Tailored to Encarnación’s Course:
✅ Swim-Ready: Targeted swim sessions and technique drills help you build confidence and rhythm for the calm, open-water swim.
✅ Bike Power: Progressive hill training and power-based efforts develop the strength needed for the rolling terrain and elevation of the Costanera ride.
✅ Run Strong: Long runs, tempo workouts, and key brick sessions ensure you run efficiently off the bike, even through the final kilometers to the Sambódromo.
Key Features:
📈 3:1 Periodization: Train smarter with three weeks of build followed by a recovery week—ideal for Masters athletes.
💪 Masters-Focused Strength Training: Functional workouts improve mobility, durability, and injury resistance.
📊 Heart Rate & Power Zones: Train with precision using RPE, heart rate, and power metrics.
📹 Video Drills & Demos: Expert swim and strength videos guide proper form and execution.
This is more than just a schedule—it’s a complete system designed to help you train with intent, race with confidence, and perform at your peak on race day.
Take the Next Step
If you're ready to commit to your Half Distance Triathlon goals in Encarnación, this plan delivers the structure and support you need—including personalized email coach guidance throughout your journey.
👉 Start today and arrive at the Sambódromo ready to race your strongest Half Distance Triathlon yet.
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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.