Built for the high performance amateur athlete preparing for the Half Distance Triathlon in Curitiba, Brazil. This plan assumes you already have a developed aerobic base, then moves you through 24 weeks of structured, measurable preparation. Here is how it matches each part of the course.
THE SWIM: 1.9km in Passaúna Reservoir
Instructional swim drills and open water sessions refine stroke efficiency and sighting, so you settle into a steady rhythm in the reservoir. Swim instructions appear on compatible watches, so no printouts are needed at the pool.
THE BIKE: 90.1km single loop
Workouts are prescribed by heart rate and power percentages. Anaerobic threshold and VO2 interval training raise sustainable power, and power intervals prepare you for surges on a continuous loop. Sync sessions to your Garmin device to track progress with precision.
THE RUN: 21.1km at Parque Barigui
Brick workouts train your legs to run well off the bike, so you can hold your pace through the half marathon and reach the finish line in the city with strength left.
PLAN STRUCTURE
24 weeks, starting at 9 hours in week one and peaking at 14.5 hours in week 19.
A 3/1 cycle: three weeks of focused training, then one week of active recovery, with space for your B race.
Phases progress from strength and technique to focused endurance.
Functional and conventional strength training, plus ATP-PC power sprint work (adenosine triphosphate and phosphocreatine), built for advanced amateur triathletes.
Prerequisite: complete your base aerobic training first, since week one begins with anaerobic threshold and VO2 intervals.
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.
Ready to prepare for the Half Distance Triathlon in Curitiba, Brazil? Start this triathlon training plan and build race day fitness with purpose.
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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.