For Masters athletes 40 and over, this 44-week Half Distance Triathlon training plan gives you the time to build fitness without forcing the process. It is designed for athletes preparing for the Half Distance Triathlon Curitiba Brazil who want structured progression, planned recovery, and enough runway to improve endurance, strength, pacing, and race-day execution.
START WITH A FOUNDATION, NOT A RUSH
The first 12 weeks build general fitness, swim technique, muscular endurance, and conditioning. Training starts around 4 hours per week and gradually increases to about 10.5 hours.
The next 32 weeks become increasingly race-specific, with weekly volume generally ranging from 8 to 12.5 hours. A 3:1 structure of three build weeks followed by one recovery week supports adaptation while helping manage accumulated fatigue.
HOW THIS PREPARES YOU FOR CURITIBA
Passaúna Reservoir swim: Video-guided drills, technique work, and progressive swim endurance help improve stroke efficiency and open-water confidence for the 1.9 km swim.
Single-loop 90.1 km bike: Heart rate, RPE, and power-based sessions build aerobic durability, pacing control, VO2 max, and anaerobic capacity so you can ride strongly without sacrificing the run.
Parque Barigui run: Brick workouts, threshold sessions, and progressive run training prepare you to maintain form and rhythm across the 21.1 km run after a long bike effort.
Strength work is tailored to Masters athletes to support durability, muscular endurance, and long-term consistency. Device-ready sessions can sync with compatible Garmin and other smart training platforms.
B and C races are built into the journey as useful checkpoints. C races let you rehearse skills with low pressure, while B races help test fitness, pacing, fueling, and transitions before your primary event.
You also receive 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 race-day fueling approach.
If you want a Masters-focused triathlon training plan that balances progression with recovery, this 44-week Half Distance Triathlon program gives you a clear path to arrive in Curitiba fit, durable, 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.