You already know how to finish a triathlon. Now train to race one.
This 24-week Intermediate Half Distance Triathlon Training Plan is for experienced Sprint and Olympic-distance athletes ready to turn existing fitness into stronger pacing, greater endurance, and better bike-to-run execution at Málaga, Spain.
Málaga gives you 1.9 km of open-water swimming, a 90 km single-loop bike, and a 21.1 km two-loop run. The challenge is not simply covering the distance. It is managing your effort well enough that your strongest running is still available after 90 km on the bike.
WHAT 24 WEEKS BUYS YOU
A focused progression from approximately 7 hours per week to 12 hours at peak volume.
Three build weeks followed by one active-recovery week give you repeated opportunities to increase training stress, absorb the work, and return ready for the next progression.
TRAIN WITH PURPOSE
Heart rate, RPE, and cycling power replace guesswork with measurable intensity.
VO2 max intervals develop higher-end aerobic power.
Anaerobic-threshold sessions teach you to sustain demanding efforts without turning every workout into a race.
Track sessions sharpen running intensity and pacing.
Open-water preparation develops confidence and efficiency beyond the pool.
Strength training supports durability through six months of increasingly specific work.
BRICKS MATTER IN MÁLAGA
A strong bike split means little if it leaves your legs empty for the run.
Progressive brick workouts repeatedly put running behind cycling, teaching you to control the bike, manage the transition, and find your running rhythm under fatigue. That experience becomes especially valuable when you begin the two-loop 21.1 km run and must resist spending energy too early.
PLAN BEFORE YOU RACE
Use the Race Predictor Calculator as your fitness develops, build your nutrition approach with the Triathlon Fueling Calculator, and organize your swim, bike, and run execution with the Race Pace Strategy Calculator.
Garmin-compatible structured workouts make daily execution straightforward, while personalized email coach support gives you somewhere to turn when a workout, recovery decision, intensity target, or race-week question needs clarification.
You have already built the foundation through shorter-distance racing. These 24 weeks are about converting that foundation into Half Distance Triathlon performance.
Stop training simply to become fitter. Train to make your fitness usable when Málaga asks for all three disciplines in one race.
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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.