Your Half Distance Triathlon in Omaha is more than just a race—it’s a swim through Lake Cunningham’s calm waters, a bike ride across rolling Nebraska farmland, and a run over the iconic Bob Kerrey Pedestrian Bridge. This 24-week Intermediate training plan prepares you for every turn, climb, and stride of this unique course, helping you perform at your peak from start to finish.

✅ Course-Specific Swim Prep – Lake Cunningham offers calm water, but race-day pressure can make it feel anything but easy. Our structured open-water swim sets and video-guided drills help you adapt to sighting buoys, maintaining pace, and exiting strong for a fast Transition 1.

✅ Bike Power for Rolling Hills – The Omaha bike course challenges you with scenic climbs and fast rural descents before heading into the city. Our heart rate & power-based intervals build the strength to handle every uphill push and the control to descend with speed and confidence.

✅ Run Endurance for River Trails & Bridges – The two-lap run includes paved riverside trails and bridge crossings into Council Bluffs. Our run sessions simulate terrain changes and cadence shifts so you can hold form on the flats and maintain pace after transitions.

✅ Structured 3:1 Training Cycle – Three weeks of progressive workload followed by one week of active recovery ensures peak fitness without burnout.

✅ Strength & Mobility Focus – Detailed gym sessions enhance core stability for bike handling, protect joints during long runs, and improve swim stroke efficiency.

✅ Race-Specific Brick Workouts – Back-to-back bike-to-run training prepares your legs for that final push across the finish line near downtown Omaha.

With starting volumes around 7 hours per week and peak weeks near 12, this plan integrates swim, bike, run, and strength training with precise RPE, heart rate, and power targets. Every workout syncs seamlessly to Garmin or similar devices for real-time guidance.

📩 Includes personalized email coach support so you can adapt the plan to your life and still be ready for race day.

The start line at Lake Cunningham is waiting. The bridge back into Omaha will be yours. Let’s make your Half Distance Triathlon Omaha performance your best yet—secure your 24-Week Training Plan now and race with confidence. 🏆

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