01·Course Characteristics
Tactical mastery in Curitiba requires balancing a relentless rolling bike course at 900 meters of altitude with a mandatory 22-kilometer upright riding zone, followed by a humid, multi-loop run.
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02·Course by Section
A calm, fresh-water swim in the Passaúna Reservoir with virtually no current. Navigating is straightforward with clear sighting using left-hand orange buoys and double-sided yellow buoys.
A demanding point-to-point course featuring a fast highway section followed by a highly technical, rolling segment through Araucária. Crucially, you must ride without aerobars or clip-ons between kilometer 42.5 and 64.5 due to safety rules.
A fast, three-loop run held entirely within and around Parque Barigui on paved walkways and local streets. Although mostly flat and well-shaded, each loop features a short, sharp hill that must be climbed three times.
03·AVG beginners' Training Timeline
This 16-week plan is tailored to Curitiba's specific demands. By prioritizing core and lower-back endurance early on, you will confidently handle the mandatory 22 km upright zone, while targeted hill training prepares you for the rolling bike course and the repetitive sharp climbs on the run.
Aerobic Foundation
Build a strong aerobic base and establish basic consistency across all three disciplines.
Postural Durability
Develop lower back and core strength to handle the non-aerobar zone and rolling bike terrain.
Specific Climbing Build
Incorporate rolling hills on the bike and hilly run transitions to prepare for the course profiles.
Race-Simulation Peak
Execute race-pace brick workouts incorporating upright riding and high-humidity run simulations.
Taper & Sharpen
Reduce volume to shed fatigue while maintaining high-intensity efforts to stay sharp for race day.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
Prepare for peak temperatures of 25°C and high humidity up to 92%. Use the frequent aid stations on the run for ice and cold water to actively manage your core temperature, and prepare for potential slick roads with afternoon rain.
Consume 600-800ml of fluids and 80-100g of carbohydrates per hour. Hydrate heavily during the early flat highway stretches, and use the upright position of the non-aerobar zone to easily consume solid fuel.
Keep your effort highly disciplined on the relentless rollers of the bike to save legs for the run. Do not over-torque on the undulating hills or the three short, sharp inclines on the run course.
Plan for a split-transition race by booking accommodation near Parque Barigui and using the race-morning shuttles to T1. Drop your tire pressure by 5 to 8 psi to handle potentially wet, slick curves, and ensure you have a standard road position setup for the technical bike zone.
Water temperatures in the Passaúna Reservoir typically range from 18°C to 23°C (64°F to 73°F), meaning wetsuits are highly recommended. Wetsuits are permitted for age-group athletes if the water temperature is up to 24.6°C (76.2°F) and for professionals up to 21.9°C (71.4°F). The single-loop, freshwater course is calm and free of currents, offering excellent sighting conditions for a fast swim.
The bike course is rated moderate to difficult (7.5/10) with 1,119 meters (3,671 feet) of elevation gain over a challenging, single-loop point-to-point route. You will encounter relentless rollers and a unique, mandatory 22 km non-aerobar zone from km 42.5 to 64.5 that forces you to sit upright, testing your core and lower back. Additionally, Curitiba's altitude of 900 meters (2,950 feet) slightly thins the air, which can accelerate dehydration and impact your oxygen efficiency.
No, amateur athletes are strictly prohibited from using aerobars or clip-ons on a key 22-kilometer segment of the course. Specifically, from km 42.5 to km 64.5 through Araucária, you must sit upright due to the highly technical, rolling nature of these local roads. You can, however, use your aerobars on the closed, smooth asphalt of the PR-423 highway earlier in the ride.
The run is a fast, 3-loop course held entirely on the asphalt paths and paved walkways of Parque Barigui. While the terrain is mostly flat with plentiful shade and an actual total elevation gain of about 90 meters, you will need to climb a short, sharp road hill once during each of the three loops. Expect warm conditions up to 25°C (77°F) with high humidity, so you should utilize the frequent park aid stations for active cooling.
Because this is a split-transition race, you should book lodging near Parque Barigui or in the nearby Batel and Champagnat neighborhoods to stay close to T2, the finish line, and the official shuttles. On race morning, reliable event shuttles will transport you from Parque Barigui to T1 at Parque Passaúna. Avoid driving to the transitions yourself due to road closures, and use Curitiba's highly reliable and inexpensive Uber service to get around.
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