This 36-week Masters 40+ Half Distance Triathlon training plan is built for experienced athletes who want more time to prepare properly for the Half Distance Triathlon Curitiba Brazil. It gives you 12 weeks to rebuild your foundation, followed by 24 weeks of progressively more specific race preparation.
That longer runway matters. If you are returning after a break, stepping up from Sprint or Olympic-distance racing, or simply want to avoid rushing your build, the opening phase develops aerobic endurance, functional strength, core stability, and swim efficiency before harder work is introduced.
As the plan progresses, training begins to mirror what Curitiba will ask of you.
The 1.9 km swim in Passaúna Reservoir is addressed through technique work, video-supported swim drills, endurance sets, and open-water preparation designed to improve efficiency and help you conserve energy.
For the single-loop 90.1 km bike, heart rate and power-based sessions develop sustainable output, muscular endurance, and pacing discipline. Tempo work, VO2 max intervals, and progressively harder bricks help you build the strength to ride well without compromising the run.
The 21.1 km run at Parque Barigui is prepared for through progressive endurance work, threshold sessions, and bike-to-run training that teaches you to hold form and pace as fatigue builds.
Because this plan is designed for Masters athletes over 40, recovery is built into the structure. Three progressive weeks are followed by one recovery week, helping you absorb training while reducing unnecessary fatigue. Weekly volume starts near 7.5 hours and rises gradually to about 12 hours.
Strength training remains part of the plan throughout, supporting muscle retention, durability, mobility, and race performance.
Race planning is supported by three included tools: the Race Predictor Calculator for estimating performance, the Race Pace Strategy Calculator for organizing swim, bike, and run execution, and the Triathlon Fueling Calculator for shaping your race-day fueling plan.
If you want a structured triathlon training plan that gives you enough time to build fitness without rushing recovery, this 36-week Half Distance Triathlon plan offers a practical path to arrive in Curitiba prepared, durable, and ready to race well.
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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.