If you are a competitive Masters athlete over 40 preparing for the Half Distance Triathlon Curitiba Brazil, this 24-week triathlon training plan gives you the structure to build fitness without losing sight of recovery, durability, and race-day execution.
The course itself rewards disciplined preparation. The 1.9 km swim in Passaúna Reservoir calls for efficient technique and controlled pacing, so the plan includes progressive swim sessions, video drills, and endurance work to help you stay relaxed and economical in open water.
The single-loop 90.1 km bike requires sustained output rather than constant changes in effort. Heart rate, RPE, and power-based cycling sessions develop aerobic strength first, then gradually introduce VO2 max and anaerobic threshold work. This helps you build the fitness to ride strongly while still preserving enough for the run.
At Parque Barigui, the 21.1 km run becomes a test of pacing, resilience, and how well you managed the bike. Progressive run training and brick sessions prepare you to hold form and rhythm when fatigue begins to accumulate.
For Masters athletes, the recovery pattern matters. This plan uses a 3:1 structure: three weeks of progressive training followed by one recovery week. Weekly volume starts around 7.5 hours and peaks near 12.5 hours, creating enough stimulus to improve while allowing time to absorb the work.
You should already be comfortable swimming 1,500 meters, riding 30 miles at a sustained effort, and running at least 5 miles. From that base, the plan moves from endurance toward race-specific intensity while incorporating strength work designed to support mobility, durability, and injury resilience.
Structured swim, bike, and run workouts use RPE, heart rate, and power where appropriate, with compatible swim sessions able to sync to smart training devices.
Your race preparation also includes three practical tools: the Race Predictor Calculator for estimating performance, the Race Pace Strategy Calculator for planning swim, bike, and run execution, and the Triathlon Fueling Calculator for building a race-day nutrition strategy.
If your goal is a personal best or a competitive Masters finish, this Half Distance Triathlon training plan gives you a measured, performance-focused path to arrive in Curitiba fit, prepared, and ready to race 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.