This 24-week Intermediate Half Distance Triathlon training plan is built for experienced Sprint and Olympic-distance athletes ready to improve performance and pursue a strong age-group result at the Half Distance Triathlon Curitiba Brazil. Training progresses from aerobic durability to race-specific intensity, pacing, strength, and brick execution.
Foundation → Build → Sharpen → Execute
CURITIBA-SPECIFIC PREPARATION
1.9 km Passaúna Reservoir Swim
Progressive endurance sets, technique drills, open-water preparation, and instructional swim videos develop efficient stroke mechanics, controlled pacing, and confidence to complete the reservoir swim without wasting energy needed later in the race.
90.1 km Single-Loop Bike
The Curitiba bike course demands sustained, disciplined output. Heart rate, RPE, and power-based cycling sessions build aerobic strength, muscular endurance, VO2 max, and anaerobic threshold. Long rides and race-specific intervals teach you to manage effort across 90.1 km while protecting your run.
21.1 km Parque Barigui Run
Progressive long runs, track sessions, threshold work, and bike-to-run bricks prepare you to run efficiently after a demanding bike leg. The goal is durability, pace control, and the ability to maintain form as fatigue accumulates through the Half Distance Triathlon.
BUILT FOR INTERMEDIATE PERFORMANCE
Training begins near 7 hours per week and progresses toward approximately 12 hours at peak volume. A 3-weeks-build, 1-week-recovery structure balances progressive overload with regular adaptation. Integrated strength sessions support durability, movement quality, and power production.
Structured workouts use RPE, heart rate, and power where appropriate and can be followed with compatible Garmin and similar training devices. As fitness develops, the plan introduces VO2 max intervals, anaerobic threshold training, race-pace endurance, open-water work, and brick sessions.
Included with the plan are three race-readiness calculators: the Race Predictor Calculator to estimate performance, the Race Pace Strategy Calculator to organize swim, bike, and run execution, and the Triathlon Fueling Calculator to build your fueling approach.
If you can comfortably complete Olympic-distance training and want a structured triathlon training plan for the Half Distance Triathlon Curitiba Brazil, this 24-week progression prepares you to arrive with the fitness, pacing strategy, and race-specific resilience to execute with confidence.
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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.