The Full Distance Triathlon Brazil in Florianópolis is one of the most breathtaking—and demanding—races on the global triathlon calendar. With a 2.4-mile swim in the crystal-clear Atlantic waters off Jurerê Beach, a 112-mile bike ride through rolling Brazilian hills, and a 26.2-mile coastal run in tropical heat and humidity, success demands more than grit—it requires intelligent, periodized preparation.

This 36-week Full Distance Triathlon Training Plan is built specifically for competitive Masters athletes (ages 40+) who want to perform at their peak in Florianópolis. Designed using the latest in exercise science, it prioritizes physiological adaptation, performance analytics, and sustainable progress—giving you every advantage when the cannon fires on race day.

🌟 Why This Training Plan Delivers Results

✔ Progressive Adaptation Framework
12 weeks of aerobic base-building followed by 24 weeks of race-specific preparation to sharpen your endurance and efficiency.

✔ Precision Training with Data Integration
Workouts are calibrated using MHR, FTP, and RPE—perfect for syncing with Garmin and top endurance platforms.

✔ Evidence-Based Periodization
A 3:1 model (three weeks build, one week recovery) reduces injury risk and optimizes peak conditioning.

🧠 What You’ll Gain Over 36 Weeks

🏁 Phase 1: Foundational Endurance (12 Weeks)

✅ Boosts aerobic capacity and mitochondrial efficiency

✅ Refines swim form with targeted neuromuscular drills

✅ Introduces VO₂ max intervals for early cardiovascular gains

🔥 Phase 2: Race-Specific Performance (24 Weeks)

✅ Builds race-day resilience with long rides, tempo runs, and open-water swims

✅ Includes lactate threshold and VO₂ max sets for faster recovery and power

✅ Caps at 16 hrs/week using a polarized training structure

🧬 Advanced Performance Strategies

✔ Swim Biomechanics Focus – Improve propulsion, symmetry, and hydrodynamics

✔ Cycling & Running Analytics – Leverage power-to-weight, HRV, and critical power insights

✔ Strength Periodization – Boost tendon strength and running durability

🎯 If you’re a dedicated Masters triathlete aiming for a personal best—or a podium finish—in the Full Distance Triathlon Brazil, this is the program that can get you there.