Málaga does not need more of your fitness. It needs more of your range.
This 44-week Advanced Half Distance Triathlon Training Plan is built for serious amateur athletes who want time to develop every layer of performance before race day: aerobic depth, strength, threshold control, high-end power, and the ability to connect all three disciplines under fatigue.
No established base mileage is required. The first 12 weeks create it.
FOUNDATION WITHOUT WASTED TIME
The opening block develops swim technique, aerobic endurance, and functional strength before transitioning toward more conventional strength work. Instead of rushing into race-specific intensity, you build the platform that allows harder training to matter later.
32 WEEKS TO EXPAND YOUR PERFORMANCE RANGE
The Half Distance Triathlon phase begins around 9.5 hours per week and builds to approximately 14 hours, peaking in week 39.
A 3:1 rhythm—three progressive weeks followed by one active-recovery week—creates room to push, absorb, and build again.
Your training range broadens through:
• Endurance base aerobic work
• VO2 max intervals
• Anaerobic-threshold training
• Anaerobic power sessions
• ATP-PC sprint-power work
• Progressive race-specific endurance
That mix matters because Málaga will not reward one-dimensional fitness. Across 1.9 km of swimming, 90 km of cycling, and a two-loop 21.1 km run, you need the aerobic engine to stay controlled, the power to respond when required, and the restraint to preserve your run.
USE THE LONG RUNWAY
C races let you experiment with equipment, transitions, pacing, and fueling under low pressure. B races give you a stronger rehearsal before your A race.
The Race Predictor Calculator helps track a realistic performance reference. The Race Pace Strategy Calculator helps organize effort across all three disciplines. The Triathlon Fueling Calculator gives you a practical framework for race-day nutrition.
Personalized email coach support is available when a training decision, recovery question, B-race result, or race-week adjustment needs interpretation.
Forty-four weeks is not about doing more for the sake of more. It is about giving an advanced athlete enough time to develop breadth, test it, refine it, and arrive in Málaga with more than fitness—you arrive with options.
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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.