High Performance Amateru  - 44 WK - Half Distance Triathlon Training (w/3 Month MAINTENANCE + Strength Training for the Amateur Advanced Triathletes)

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Are you a High-Performance Amateur athlete striving for an age group win and aiming to finish in the top 10% of your Half Distance triathlon? This elite 44-week training plan is meticulously designed for athletes who can handle a demanding workload and are committed to peak performance.

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Designed for Serious Competitors

🚀 Ideal for athletes with Olympic or 5150 triathlon experience
🔥 Starts with VO2 Max Interval Training to build a solid performance base
📊 Based on heart rate and power zones for precision training
⌚ Requires a Garmin-style device for auto-syncing and real-time performance tracking
🔄 Utilizes a 3/1 progressive cycle: three weeks of increasing intensity followed by one week of recovery

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Elite-Level Training Structure

Your journey will be strategically structured to enhance endurance, strength, and power while optimizing your aerobic capacity. Training sessions include:

🏃‍♂️ Endurance Base Mile Training – Build a rock-solid foundation for long-distance performance
💨 Aerobic Mile Training – Improve stamina and efficiency over extended periods
⚡ VO2 Max Intervals – Increase oxygen utilization for superior race-day performance
🔥 Anaerobic Threshold Training – Develop the ability to sustain high intensities
💥 Anaerobic Power & ATP-PC Sprint Workouts – Enhance explosive power and peak speed

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Comprehensive Training Volume

🏊‍♂️ Swimming: 164 workouts / 81:19 hours
💪 Strength Training: 68 workouts / 56:40 hours
🏃 Running: 122 workouts / 88:36 hours
🚴‍♂️ Cycling: 156 workouts / 189:30 hours

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Training Progression

📈 First 32 weeks: Start with 7 hours per week, progressively increasing to 15.5 hours
🔁 Final 12-week phase: A maintenance cycle focused on strength, endurance, and technique

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Exclusive Performance-Boosting Features

🎥 Instructional Video Swimming Drills – Master open-water efficiency
🌊 Open Water Swim Sessions – Train for real-world race conditions
🚴‍♂️🏃‍♂️ Progressive Brick Sessions – Optimize bike-to-run transitions
📊 Structured Run & Bike Workouts – Based on RPE, heart rate, and power zones
💪 Specialized Strength Training – Designed specifically for High-Performance Amateur triathletes

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Are You Ready to Dominate Your Half Distance Triathlon?

This advanced 44-week training plan will push your limits, fine-tune your endurance, and prepare you to perform at an elite level. Commit to excellence, train with precision, and achieve your best race performance yet! 🚀