This 24-week High Performance Amateur Half Distance Triathlon Training Plan is for experienced athletes who already have a strong aerobic base and want to arrive in Málaga prepared to race with greater precision, power, and control.
You begin at 9 hours in week one, already working with VO2 max and anaerobic-threshold intensity. Volume builds to approximately 14.5 hours in week 19, creating a demanding but organized progression for athletes who do not need a beginner build-up.
Race-day return on your training:
• 1.9 km open-water swim: instructional drills, technique work, open-water sessions, and watch-compatible swim instructions sharpen efficiency without adding unnecessary complexity.
• 90 km bike: heart rate and power-based workouts, threshold development, power intervals, and ATP-PC sprint work expand the range of efforts you can produce and control.
• 21.1 km run: brick training, structured intensity, and progressive endurance teach you to carry speed into the run without treating the bike as an isolated performance.
The 3:1 structure gives every three focused build weeks an active-recovery week, so harder training is supported by deliberate recovery rather than simply more volume. Functional and conventional strength work adds another layer of durability for the demands of a serious 24-week build.
Your included B race is not filler. Use it to pressure-test pacing, fueling, equipment, transitions, and race-day decisions while there is still time to adjust before Málaga.
Three planning tools extend the value of the training itself: the Race Predictor Calculator gives you a performance reference as fitness develops, the Triathlon Fueling Calculator helps organize race-day nutrition, and the Race Pace Strategy Calculator helps turn fitness into a disciplined swim-bike-run plan.
Garmin-compatible structured sessions simplify daily execution, and personalized email coach support gives you direct help when intensity, recovery, race rehearsal, or race-week decisions need context.
You are not buying more workouts. You are buying 24 weeks of organized performance work designed to make a strong aerobic engine more usable when all three disciplines finally count.
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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.