Ready to push beyond Sprint and Olympic distances? This 36-week Half Distance Triathlon training plan is engineered for competitive Masters athletes looking to optimize endurance, speed, and strength.
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No Base Training? No Problem!
Haven’t trained in 90 days? No worries! The program starts with a 12-week base phase to rebuild foundational fitness before advancing into a 24-week structured triathlon regimen—no prior conditioning required.
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Why This Plan Works for Competitive Masters Athletes
✔ Heart Rate & Power-Based Training – Seamlessly syncs with Garmin and compatible devices.
✔ Progressive Periodization (3:1 Load & Recovery Cycle) – Enhances performance while preventing overtraining.
✔ Masters-Specific Strength Training – Increases power, builds endurance, and reduces injury risk.
✔ Swim Sessions with Video Drills – Integrated with training devices—no need for printed workouts.
✔ Brick Workouts & VO2 Max Intervals – Boosts race-day endurance and speed.
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Strategic Training Phases for Peak Performance
🔹 Early Phase: Functional strength, aerobic endurance, VO2 swim drills.
🔹 Mid-Phase: Tempo sessions, open-water swim skills, structured bike and run workouts.
🔹 Final Phase: Anaerobic threshold training, track sessions, and peak race preparation.
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Train Efficiently & Maximize Results
This time-efficient training plan starts at 7.5 hours per week and peaks at 12 hours, ensuring you get the most effective workouts without wasting time.
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Your 36-Week Training Breakdown
💪 Strength Training: 82 sessions | 59:05:00 hr
🏊 Swim: 135 sessions | 47:19:00 hr
🚴 Bike: 120 sessions | 109:45:00 hr
🏃 Run: 98 sessions | 60:45:00 hr
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Train Smarter. Race Stronger.
🔥 Designed for Competitive Masters 40+, this science-backed training system helps you optimize endurance, power, and speed—so you can crush your next Half Distance Triathlon.
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SET YOURSELF UP FOR SUCCESS – START HERE →
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CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
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Have questions? Need help in selecting a plan? Let's Chat!
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Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!
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*Muscle and Motion App Required
Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.