Preparing for the Half Distance Triathlon in Panama requires more than just grit—it demands smart, strategic training that aligns with the unique demands of the course. From the warm waters of the Panama Canal to the fast, flat bike course and sun-soaked run along the Calzada de Amador, our 44-Week Intermediate Training Plan is specifically designed to help you conquer every mile with confidence.

🎯 Start Strong, Finish Unstoppable
No prior base fitness? No problem. This plan kicks off with a 12-week base-building phase that develops essential aerobic fitness and foundational strength—perfect for tackling Panama’s point-to-point open water swim. With average water temps of 78°F (26°C), our structured swim sessions and open water drills ensure you're race-ready and efficient from your first stroke.

🚀 Build to Peak Performance
Over the next 32 weeks, you’ll transition into specific Half Distance triathlon prep—honing the stamina needed for Panama’s flat and fast 56-mile bike leg. The course offers potential for high average speeds, and our structured power-based cycling sessions and tempo rides are optimized to help you handle heat and hold strong through all three loops.

🏃‍♂️ Run Strong in the Tropics
With race-day temps reaching up to 91°F (33°C), heat adaptation is key. Our run training includes threshold workouts, progressive brick sessions, and race-day simulations to build endurance and resilience for the three-loop run through Panama City’s stunning skyline and the Bridge of the Americas.

💪 Total-Body Conditioning
Incorporating functional strength, V02 max, and anaerobic threshold training, this program ensures you’re not just race-ready—but stronger, faster, and more efficient. You’ll also gain access to exclusive videos covering swim technique and strength routines, all tailored for triathlon performance.

🏆 Train Smarter, Race Better
Perfect for the committed intermediate triathlete, this plan blends flexibility with precision. From a manageable 9-hour starting week to a 14-hour peak, every session has a purpose—getting you across that Panama finish line feeling powerful and proud.

Ready to conquer Panama?
Start your journey today with our proven 44-week plan and turn your Half Distance goals into reality.

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