Half Distance Triathlon in Rio de Janeiro – Training Plan Overview Swim 1.9 km at Copacabana Beach. Bike 90 km along iconic cityscapes. Run 21 km through Aterro do Flamengo. This six-month intermediate triathlon training plan is designed to get you race-day ready—physically, mentally, and strategically. ✅ Builds Race-Specific Endurance The plan begins with 8 hours of training in week one and peaks around 12 hours weekly, gradually building aerobic capacity for Rio’s flat but fast course. ...