Dominate Your Next Half Distance Triathlon

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Are you an elite amateur athlete aiming to finish within 8% of the overall winning time—or take the victory yourself? This comprehensive 36-week Half Distance Triathlon Training Plan is designed to push your limits and maximize performance. If you haven’t completed endurance training in the last 90 days but are ready for high-volume, high-intensity sessions, this program will build you up from the ground and get you race-ready.

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A Proven, Science-Backed Training Approach

This plan requires no prerequisite mileage—just commitment. It follows a progressive structure with a 12-week base phase to build endurance and a 24-week race-specific phase to sharpen speed, power, and race-day execution.

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✅ Base Phase (12 Weeks) – Start at 5.5 hours per week, peaking at 9.5 hours with an initial brick session to assess progress.
✅ Race-Specific Phase (24 Weeks) – Begin at 8 hours per week, maxing at 16 hours, with a sharp focus on race-day performance.

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Maximize Performance with Cutting-Edge Training Methods

This program leverages heart rate & pace/power-based training, requiring a Garmin-compatible device for auto-synced sessions. The mini-periodization cycles (3 weeks load / 1 week recovery) prevent burnout while ensuring peak conditioning.

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🚀 Training Breakdown:
✔️ Strength Training – 65 sessions (54:10:00 hr)
✔️ Swim – 133 sessions (59:00 hr)
✔️ Bike – 122 sessions (144:29:00 hr)
✔️ Run – 98 sessions (66:07:00 hr)

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Train Like a Pro – Elevate Every Aspect of Your Performance

🔹 Functional & Conventional Strength Training
🔹 Endurance Base & Aerobic Mile Sessions
🔹 VO2 Max & Interval Workouts
🔹 Anaerobic Threshold & Power Development
🔹 ATP-PC Sprint Sessions for Explosive Speed

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Go Beyond the Basics – Master Every Discipline

✅ Expert-Led Swimming Drills with instructional videos
✅ Open Water Swim Training to build race-day confidence
✅ Progressive Brick Sessions (Swim/Bike & Bike/Run)
✅ RPE/Heart Rate/Power-Based Interval Workouts
✅ Strength Training with Detailed Video Guidance

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This elite, performance-driven training plan is designed to help you crush your next Half Distance Triathlon. Your fastest race starts now! 🚀