This 36-week Half Distance Triathlon training plan for Masters athletes 40+ is specifically engineered to prepare you for the unique demands of the Half Distance Triathlon in Encarnación, Paraguay—from the calm, open-water swim at San José Beach to the undulating, scenic Costanera bike course and the fast, city-centered waterfront run.
How This Training Plan Prepares You for Race Day
Swim – 1.9 km Open Water from Bolik Pier
The plan’s integrated swim sessions include drills that develop open-water skills, body position, and sighting—essential for navigating the single-loop course in the tranquil waters of San José Beach. Video-supported workouts enhance technique and confidence for race day.
Bike – 90 km, Two Loops with 3000+ ft of Elevation
With a structured progression of power-based intervals, hill-specific training, and long endurance rides, the plan mimics the rolling terrain of the Costanera. You'll build climbing strength, pacing control, and endurance needed to tackle over 3000 ft of elevation.
Run – 21.1 km, Two Loops Along the Waterfront
VO₂ max intervals, tempo runs, and race-pace bricks are built in to simulate the demands of running off the bike. The course finishes at the vibrant Sambódromo, and this plan ensures your legs are ready to finish strong on tired muscles.
Built for Masters Athletes Over 40
This Half Distance Triathlon plan isn’t a generic template—it’s built around the needs of experienced age-group competitors:
Heart Rate & Power-Based Workouts – Compatible with Garmin and major platforms.
3:1 Training Structure – Reduces injury risk while maximizing consistent progress.
Masters-Specific Strength Training – Supports lean muscle and joint durability.
Time-Efficient Weekly Load – Starts at ~7.5 hrs/week, peaks at ~12 hrs/week.
Base Training Requirement
This plan is accessible to motivated athletes returning from a break or stepping up from shorter triathlons. No prior Half Distance conditioning is required to begin.
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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.