ELITE AMATEUR  - 44 WK - Half Distance Triathlon Training (w/3 Month BASE + Strength Training for the Elite Amateur Triathlete)

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​Are you ready to compete at an elite amateur level and push your limits in a Half Distance triathlon?

 

The Elite Amateur 44-Week Half Distance Triathlon Training Program is meticulously designed for serious athletes aiming to finish within 8% of the overall winning time—or claim victory outright. If you haven’t engaged in endurance training in the past 90 days but are eager for a structured, long-term preparation, this plan is your ultimate roadmap to race-day success.

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A Comprehensive 44-Week Plan for Peak Performance

This structured program follows a progressive training model, ensuring optimal endurance development and peak race-day conditioning:

✅ 12-Week Base Phase – Build your foundation with structured strength, endurance, and technique-focused sessions.

✅ 36-Week Specific Half Distance Training Phase – Increase intensity and race-specific conditioning to maximize performance.

No prior base mileage is required—this program is designed to gradually elevate your endurance and power for superior performance.

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Strategic Mini-Periodization for Maximum Gains

This program follows a science-backed periodization structure to enhance performance:

🔹 Base Phase: 3 weeks of focused training + 1 week of active recovery

🔹 Specific Phase: 4 weeks of progressive overload + 1 week of deloading

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Training Overview

• Strength Training – 74 sessions (61:40 hrs)

• Swim – 163 sessions (73:15 hrs)

• Bike – 158 sessions (187:10 hrs)

• Run – 121 sessions (84:12 hrs)

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Key Focus Areas for Elite Performance

🏊‍♂️ Swim Technique & Drills – Perfect your stroke efficiency and endurance.
🚴‍♂️ Base Endurance Training (Bike & Run) – Build aerobic capacity and muscular endurance.
💨 VO2 Max & Anaerobic Power Development – Enhance speed and high-intensity performance.
⚡ Power Sprint & Anaerobic Power Sessions – Increase explosive speed and power output.
💥 ATP-PC Training for Sprint Power – Boost short-duration, high-intensity efforts.

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Progressive Weekly Training Load

• Weeks 1-12: Start with 5.5 hours per week, gradually increasing to 9.5 hours. A brick session in the final week assesses readiness for the next phase.

• Weeks 13-44: Ramp up from 8 hours to 16 hours per week for peak Half Distance triathlon conditioning.

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Exclusive Program Features

🎥 Swim Drill Instructional Videos – Improve your stroke technique with expert guidance.
🌊 Open Water Swim Sessions – Build confidence for race-day conditions.
🏃‍♀️ Progressive Brick Sessions – Swim-to-bike and bike-to-run transitions for race simulation.
📊 Structured Interval Runs & Bikes – RPE, heart rate, and power-based training for precision performance.
💪 Elite Triathlete-Focused Strength Training – Develop race-ready power and durability.

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Are You Ready to Dominate Your Next Half Distance Triathlon?

This elite-level training plan is designed to push your limits, ensuring you're fully prepared for the physical and mental demands of race day. With strategic periodization, expert-designed sessions, and race-specific preparation, you'll be stronger, faster, and more prepared than ever to achieve your personal best.

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Start training today and unleash your full potential on race day! 🚀