HIGH PERFORMANCE AMATEUR  - 24 WK - HALF DISTANCE Triathlon Training ( + Strength Training for the HIGH PERFORMANCE Triathlete)

High-Performance 6-Month Half Distance Triathlon Training Program

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Unlock your full potential and elevate your performance with this

meticulously crafted 6-month training program, specifically designed for elite athletes targeting excellence in the Half Distance Triathlon. Tailored for those aiming to achieve an age-group victory or finish within 10% of the overall winner’s time, this program is a comprehensive guide to optimizing your endurance, strength, and race-day strategies.

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Prerequisites:

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This advanced 24-week plan demands a solid aerobic foundation. Do not attempt without prior training—the program begins immediately with VO2 Interval Training in Week 1. Expect an initial load of 8 hours per week, progressively scaling to a peak of 16 hours of training per week.

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Data-Driven Precision Training:

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Utilizing heart rate and power metrics, this plan requires the use of a Garmin or compatible device for automatic workout synchronization. The structured 3:1 approach follows three weeks of progressive overload, followed by one week of active recovery for optimal performance gains.

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Smart Periodization for Peak Performance:

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The training program is segmented into strategically designed phases, focusing on the development of critical endurance and race-specific abilities. The key phases include:

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🏋️ Functional Strength & Technique Development: Initial phases focus on foundational strength training and swimming technique refinement.

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🏃 Endurance & Aerobic Power Development: As training progresses, endurance becomes the primary focus, with tailored training in the following areas:

• 💪 VO2 Max Training: High-intensity intervals to enhance aerobic capacity.

• 🏁 Anaerobic Threshold Training: Improve sustained efforts for peak race performance.

• ⚡ Anaerobic Power: Boost short, explosive efforts to maximize speed.

• 🌱 Endurance Base Training: Build lasting stamina for long-course events.

• 🔋 ATP-PC Sprint Training: Optimize explosive power for high-intensity sprints.

 

Exclusive Features for Optimal Performance:

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📚 Instructional Video Swim Drills: Enhance technique with expert-led swim drills for maximum efficiency.

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⌚ Smartwatch-Compatible Swim Workouts: Sync your swim workouts with your smartwatch—no need for printed guides.

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🌊 Open Water Swim Sessions: Prepare for race-day conditions with dedicated open water training sessions.

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🚴 Progressive Brick Sessions: Perfect your transitions from swim-to-bike and bike-to-run, with progressive training for each discipline.

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🎯 Structured Interval Bike/Run Workouts: Tailored interval training based on RPE, heart rate, and power to maximize performance across all phases.

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💥 Specialized Strength Training: Injury prevention and strength building with detailed video tutorials.

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Training Overview:

• 🏊 Swim: 89 sessions, 46:18 hours

• 🏋️ Strength Training: 23 sessions, 19:10 hours

• 🚴 Bike: 90 sessions, 127:02 hours

• 🏃 Run: 68 sessions, 52:48 hours

 

Achieve Your Peak Performance:

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This program is meticulously designed to provide high-performance athletes with a comprehensive, data-driven roadmap for excelling in the Half Distance Triathlon. Whether aiming for a personal best or a podium finish, this plan is the definitive path to reaching your full athletic potential. Prepare to surpass your limits and redefine your triathlon capabilities.