The Half Distance Triathlon Florianopolis Brazil is an exciting race, but for Masters athletes over 40, it demands a smart, focused training approach. This Half Distance Triathlon training plan is specifically designed to meet the changing needs of your body, helping you excel across the swim, bike, and run of this dynamic course. Before starting your journey be sure to have the base of training where can currently finish an Olympic distance event.

Swim with Confidence
This plan focuses on refining your swim technique with expert-led video drills and steady endurance building. You’ll master the 1.9 km swim in the cooler 21-23°C waters of Ingleses Beach, conserving energy and reducing fatigue to power through the race.

Bike Smarter, Not Harder
The 90 km bike course includes rolling hills and flat sections, requiring power and endurance. This plan features heart rate and power-based workouts tailored to your aging physiology. By balancing progressive training with recovery, you’ll build strength and stamina to handle the course’s challenges without risking injury or burnout.

Run Stronger, Longer
The flat, fast 21.1 km run along the coast and through the historic city center demands joint resilience and speed. The plan incorporates strength training to protect muscles and connective tissues, while targeted intervals improve your running economy and pace. This keeps you strong and steady until the finish line.

Recovery Built for Longevity
Recovery is key as we age. The plan’s 3:1 training-to-recovery ratio maximizes adaptation while allowing essential rest. Functional strength exercises improve mobility and injury prevention, helping you stay competitive year after year.

Precision Training with Data
Using Rate of Perceived Effort (RPE), Heart Rate, and Power metrics, every workout is tailored to your current fitness and recovery status. This ensures you train smart—pushing enough to improve without overtraining.

✅ Build endurance tailored to Masters physiology
✅ Strengthen muscles and joints for durability
✅ Smart recovery cycles to enhance longevity
✅ Data-driven workouts for precise effort control

This plan, paired with personalized email coaching, offers expert guidance and support. Take charge of your training and race confidently—your best race after 40 is within reach.

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