From the scenic swim in the Panama Canal to the fast, flat bike course with breathtaking views of Panama City’s skyline and the iconic Puente de las Americas, this 36-week training plan is designed specifically for you — a competitive Masters athlete aiming to perform at your best.
.
Here’s What You’ll Face on Race Day:
.
🏊 Swim (1.2 miles / 1.9 km): Start at Balboa Yacht Club and swim a point-to-point course on the Pacific side of the Panama Canal. You’ll finish near the Biomuseo, with spectators watching from the Calzada de Amador boardwalk. The water temperature is a comfortable 78°F (26°C) — perfect for a strong swim.
.
🚴♂️ Bike (56 miles / 90 km): A flat, fast three-loop course through Calzada de Amador and Cinta Costera. You’ll have panoramic views of Panama City, the Casco Viejo, and the modern skyscrapers, all while pushing your power and speed.
.
🏃♂️ Run (13.1 miles / 21 km): A three-loop run along Calzada de Amador with stunning views of Panama City and the Canal, including the iconic Bridge of the Americas. You’ll need to bring both endurance and speed to conquer this course.
.
Here’s How This 36-Week Plan Will Help You Dominate:
.
🏊 Swim Training: You’ll do dedicated swim drills, including video-based technique work, that will prepare you to swim the 1.2 miles in the Panama Canal with confidence.
.
🚴 Bike Training: Structured bike workouts focused on building speed and endurance, with brick workouts and power-based intervals. You’ll be ready to tackle the 56-mile course and handle the contrasts of the course with ease.
.
🏃 Run Training: Focused on improving pacing and speed with interval training. You’ll develop the endurance needed for the 13.1-mile run and improve your VO2 max for race-day success.
.
Why This Plan Works for You:
.
❤️ Heart Rate & Power-Based Training: Sync your training with Garmin and compatible devices to fine-tune every session.
.
📈 Progressive Periodization: A 3:1 load and recovery cycle to ensure you peak without overtraining.
.
💪 Strength Training: Sessions designed to build power and reduce injury risk.
.
🔄 Brick Workouts & VO2 Max Intervals: These workouts will boost your stamina and speed for race day.
.
Efficient Training for Maximum Results:
.
⏱️ You’ll start at 7.5 hours per week and peak at 12 hours. This plan is designed to fit into your life while ensuring you’re race-ready.
.
Watch On Youtube
Register For This Event
EXPLORE MORE PANAMA CITY TRAINING PLAN OPTIONS
CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
Have questions? Need help in selecting a plan? Let's Chat!
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!
EXPLORE OUR ENTIRE TRAINING PLAN CATALOG
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.