High Performance Amateur  - 36 WK - Half Distance Triathlon Training (w/3 Month BASE + Strength Training for the High Performance Triathlete)

​​Are you ready to take your performance to the next level?

 

Whether you're a seasoned athlete or coming back after a break, this meticulously designed 36-week training plan is your gateway to achieving elite-level results. Perfect for athletes aiming to place within 10% of the overall winning time, this program guarantees progressive improvements and race-specific readiness from start to finish.

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Why Choose the High-Performance 36-Week Training Plan?

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Comprehensive and Structured System
No base training? No problem. This plan is carefully designed for athletes who haven't completed endurance training in the last 90 days. We start with a 12-week foundational endurance phase, followed by 24 weeks of specialized Half Distance training. By the end, you’ll be fully equipped to compete at a high level.

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Data-Driven Training for Maximum Performance
We’ve integrated heart rate and power-based training for precision and effectiveness. Using a Garmin or similar device, your workouts are automatically synced to track progress, making every session count. The training structure follows a 3/1 mesocycle periodization, balancing three weeks of intense buildup with one week of active recovery to optimize gains and avoid burnout.

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Targeted, Performance-Boosting Workouts
Every phase of the plan focuses on improving specific areas of performance:

• 🏃‍♂️ VO2 Max Training: Elevate your oxygen efficiency for sustained effort.

• 🚴 Anaerobic Threshold: Push your sustainable speed to new limits.

• ⚡ Anaerobic Power: Develop explosive power for race-day bursts.

• 🏊‍♀️ Endurance Base & Aerobic Mile Training: Build stamina to finish strong.

• 🔋 ATP-PC Training: Boost your sprinting capacity with explosive efforts.

 

Training Volume & Key Features:

The plan progresses from under 8 hours a week to a peak of 16 hours, adapting to your growth. Here’s what you’ll get:

• 🏊 Swim: 133 workouts (60:03:00 hr), including instructional video swimming drills and open water sessions for expert technique.

• 🚴 Bike: 126 workouts (145:57:00 hr), with heart rate/power-based bike intervals and brick workouts designed to master seamless transitions.

• 🏃 Run: 98 workouts (66:33:00 hr), including interval training to build race-specific speed and endurance.

• 💪 Strength Training: 65 workouts (54:10:00 hr), with video instruction for technique perfection.

 

Your Path to Success:

This training plan is for athletes who are serious about competing at the highest level. Whether your goal is to break personal records or challenge for the podium, every workout is crafted to build strength, speed, and stamina. By following this structured and proven training system, you'll maximize your potential and be race-ready when the big day arrives.

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Achieve Elite-Level Performance

Precision. Structure. Results. This isn’t just a training plan; it's your blueprint for success. Ready to elevate your Half Distance Triathlon performance? Your podium finish starts here.