If you are a Competitive Intermediate athlete preparing for the Half Distance Triathlon Curitiba Brazil, this 36-week triathlon training plan gives you the time to build fitness properly, then sharpen it for race day.
The first 12 weeks rebuild aerobic endurance, strength, swim technique, and consistency, making this plan a strong fit if your recent training has been limited or inconsistent. From there, the final 24 weeks become progressively more specific to the demands of Curitiba.
In the 1.9 km swim at Passaúna Reservoir, efficiency matters. Technique work, open-water preparation, and progressive endurance sessions help you improve pacing and reduce wasted energy before the bike.
On the single-loop 90.1 km bike, sustained output and disciplined effort become the priority. Heart rate and power-based sessions develop aerobic strength, tempo durability, VO2 max, and anaerobic threshold. Progressive brick workouts then teach you to carry that bike fitness into the run.
At Parque Barigui, the 21.1 km run demands control after several hours of racing. Structured run sessions, threshold work, and bike-to-run training help you maintain pace, posture, and efficiency as fatigue builds.
The Half Distance Triathlon phase starts around 7.5 hours per week and peaks near 12 hours. A 3-weeks-build, 1-week-recovery structure keeps training progressive while giving you regular opportunities to absorb the work. Strength training, warm-ups, recovery, and race-specific conditioning are integrated throughout.
The plan also includes three race-readiness tools to support execution: the Race Predictor Calculator to estimate likely performance, the Race Pace Strategy Calculator to organize swim, bike, and run pacing, and the Triathlon Fueling Calculator to help shape your race-day fueling approach.
If you have already raced Sprint or Olympic distance and want a structured path toward a stronger Half Distance Triathlon performance, this 36-week plan gives you the foundation, race-specific preparation, and pacing discipline to arrive in Curitiba ready to compete 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.