This 44-week Advanced Half Distance Triathlon training plan is designed for experienced amateur athletes who want a long, structured build toward the Half Distance Triathlon Curitiba Brazil. It gives you enough time to establish a deep aerobic base, then progress into the higher-intensity work needed for strong race-day execution.
The opening 12 weeks develop aerobic endurance, functional strength, movement quality, and swim efficiency. From there, the 32-week race-specific phase follows a 3:1 rhythm of three progressive weeks followed by one active recovery week. Training begins around 9.5 hours per week and builds to approximately 14 hours at peak volume.
Curitiba demands control across all three disciplines. The 1.9 km swim in Passaúna Reservoir is supported by technique work, endurance sets, and open-water preparation designed to improve efficiency and reduce wasted energy.
The single-loop 90.1 km bike is where advanced fitness can make a real difference. Training progresses from aerobic development into VO2 max intervals, anaerobic threshold work, anaerobic power sessions, and ATP-PC training to improve high-end power and sprint capacity. Long rides and race-specific bricks help you hold strong output without compromising the run.
The 21.1 km run at Parque Barigui is prepared for with threshold work, race-pace sessions, and progressive bike-to-run training that builds resilience under fatigue.
Planned C races act as low-stress rehearsals, while B races give you stronger checkpoints to test pacing, transitions, fueling, and fitness before your primary event.
Three race-readiness tools add another layer of preparation: the Race Predictor Calculator helps estimate likely performance, the Race Pace Strategy Calculator helps shape swim, bike, and run execution, and the Triathlon Fueling Calculator helps organize your race-day fueling approach.
If your goal is a personal best or a podium-level performance, this advanced triathlon training plan gives you 44 weeks to build, test, sharpen, and arrive in Curitiba ready to race with power, durability, and precision.
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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.