Tailored specifically for Masters athletes aged 40 and over, this 36-week Half Distance Triathlon training plan is designed to help you perform your best at the Monterrey Half Distance Triathlon, a fast, flat, and scenic race through the heart of Mexico’s vibrant capital city.

Gradual Progression for Sustainable Gains
The plan begins with a 12-week base phase, perfect for those returning from a break or rebuilding fitness. Even if you haven’t trained in over 90 days, this plan reestablishes your aerobic foundation before advancing into a more intensive 24-week build and peak phase.

Age-Specific Strength & Injury Prevention
Masters athletes face unique physical challenges. This plan integrates 82 strength sessions focused on joint stability, functional movement, and power—critical for avoiding injury and sustaining performance across all three disciplines.

Smart Training with Structure
Using heart rate and power-based zones, your workouts sync with Garmin and other devices, making it easy to track progress and train efficiently. The 3:1 periodization cycle (three weeks of load followed by one week of recovery) ensures peak fitness while minimizing overtraining—an essential balance for athletes over 40.

Swim, Bike & Run – Race-Specific Preparation

Swim: With 135 pool sessions, including video drills and VO₂-focused work, you'll be ready for the clear, calm waters of the Santa Lucía river.

Bike: Two-lap sessions mimic the flat Constitution Freeway course, sharpening power and endurance with over 109 hours of targeted cycling.

Run: 98 run workouts build stamina and speed for Monterrey’s fast, urban course—complete with stairs and flat terrain, just like race day.

Time-Efficient for Busy Lives
Starting at just 7.5 hours/week and peaking at 12, this plan respects your time while delivering maximum results through carefully planned brick workouts, tempo runs, and VO₂ intervals.

Peak Performance for Race Day
In the final weeks, expect focused anaerobic threshold training and race-specific prep that sharpens speed and confidence for Monterrey’s warm 89°F (32°C) weather and urban setting.

Whether you’re eyeing a PR or just want to finish strong, this plan helps you train smarter, recover better, and race stronger—built for the demands of both the sport and the Masters athlete lifestyle

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