From the 1.9 km swim in San José Beach to the challenging 90 km bike ride along the Costanera and the scenic 21.1 km run finishing at the Sambódromo, this 36-WK plan prepares your body and mind for every turn, climb, and stride of the course.
Why This Plan Works for Encarnación
✔ Builds Endurance for the Two-Loop Bike Course
With over 3,000 feet of elevation, the Costanera bike route demands aerobic durability and sustained climbing power. The plan’s progressive long rides, brick sessions, and power-based workouts simulate these race conditions while helping you adapt gradually—minimizing fatigue and maximizing performance.
✔ Swim Readiness for San José Beach
Calm open-water conditions don’t guarantee easy swimming. This plan incorporates technique-focused sessions, including video-guided drills, that improve stroke efficiency and sighting—ideal for navigating the loop from Bolik Pier with confidence.
✔ Prepares You for a Strong Waterfront Finish
The run includes race-specific brick workouts and threshold sessions designed to help you manage pacing and fatigue—so you can finish strong through Encarnación’s iconic landmarks and along the vibrant riverfront.
Designed for Senior Athletes
Whether you're returning from a training break or stepping up from Sprint and Olympic distances, the plan begins with a 12-week base phase focused on joint mobility, cardiovascular health, and muscular endurance. From there, it builds smartly into race-specific training, all while honoring your recovery needs.
Key Benefits of This Half Distance Triathlon Training Plan:
Structured Periodization (2:1 work-to-recovery) for consistent, safe gains
Power & heart rate-based workouts compatible with Garmin and major platforms
Integrated strength training for bone health and muscular resilience
VO2 max intervals and neuromuscular training for speed, balance, and transitions
Time-efficient programming—starting at just 7.5 hours/week
Expert Support When You Need It
What sets this plan apart? Direct email access to a triathlon coach throughout your training. You’re never alone—get answers, adjustments, and motivation from an experienced professional who understands senior athletes.
Train smart. Race strong. Join the senior athletes mastering the Half Distance Triathlon in Encarnación.
Start your journey today with a structured plan built for your goals—and your age.
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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.