The jump from Olympic distance to the Half Distance Triathlon is not just more mileage. It is learning how to keep racing well after the point where shorter-course habits stop working.
This 36-week Competitive Intermediate plan is built for athletes who already know triathlon, already want more than completion, and now need enough preparation depth to make Málaga a performance race rather than an endurance experiment.
The first 12 weeks rebuild the platform: aerobic endurance, strength, swim technique, and consistency. That matters if your recent training has been uneven or if the last 90 days have not included sustained endurance work.
Then the plan changes character.
The next 24 weeks become progressively more specific to the demands of the Half Distance Triathlon, with training volume beginning around 7.5 hours per week and building toward approximately 12 hours.
You will move through tempo training, open-water swimming, progressive brick sessions, VO2 max intervals, anaerobic-threshold work, and structured swim, bike, and run training guided by RPE, heart rate, and cycling power.
What does that buy you in Málaga?
It gives you time to develop the durability to swim 1.9 km, ride 90 km without treating the bike like a standalone time trial, and begin the two-loop 21.1 km run with enough control to keep competing.
The 3:1 structure gives every three build weeks a recovery week, helping you absorb training instead of simply stacking fatigue. Strength work, proper warm-ups, and structured progression are integrated throughout so the program develops performance without becoming chaotic.
Garmin-compatible sessions make daily execution simple. The Race Predictor Calculator gives you a useful performance reference as fitness develops. The Triathlon Fueling Calculator helps you organize race-day nutrition. The Race Pace Strategy Calculator helps you turn training into a deliberate swim-bike-run plan.
And when a B race, recovery decision, intensity target, or race-week question needs context, personalized email coach support is available.
You are not starting from zero. That is exactly why 36 weeks can be so powerful: enough time to rebuild what needs attention, sharpen what already works, and turn your existing fitness into better Half Distance Triathlon execution in Málaga.
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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.