This 36-week Half Distance Triathlon plan is expertly crafted for experienced senior triathletes who want to maintain strength, boost endurance, and stay competitive—without overtraining.
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No Base Fitness? No Problem.
Whether you're coming back from a training break or starting fresh after 90 days off, this plan begins with a 12-week base-building phase to reestablish cardiovascular fitness, joint mobility, and muscular endurance. You'll then transition into a structured 24-week program designed to improve speed, stamina, and race performance.
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Why Senior Triathletes Love This Plan
✅ Heart Rate & Power-Based Workouts – Easily syncs with Garmin and other smart devices.
✅ Periodized Programming (2:1 Work-to-Recovery) – Smart scheduling that supports optimal progress while preventing burnout.
✅ Strength & Bone Health – Includes resistance training to preserve bone density and prevent muscle loss.
✅ Smart Endurance Training – Focuses on low-intensity aerobic work (Zone 2/3) to build cardiovascular durability.
✅ VO2 Max & Speed Work – Strategic high-intensity intervals to maintain top-end fitness.
✅ Neuromuscular Activation – Drills to sharpen coordination, transition speed, and reaction time.
✅ Integrated Swim Sessions with Video Drills – No printouts—everything is device-ready.
✅ Brick Workouts & Threshold Training – Mimics race conditions to maximize efficiency and performance.
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Your Training Journey, Phase by Phase
🔹 Base Phase (Weeks 1–12): Functional strength, aerobic development, swim technique.
🔹 Build Phase (Weeks 13–24): Tempo efforts, open-water swim skills, structured bricks.
🔹 Peak Phase (Weeks 25–36): Threshold intervals, track sessions, race-specific sharpening.
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Time-Efficient, Senior-Focused Training
Start with just 7.5 hours/week and gradually build to 12 hours/week—designed to maximize fitness gains without overwhelming your schedule.
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Full 36-Week Training Summary
💪 Strength Training: 82 sessions | 59:05 hrs
🏊 Swim Training: 135 sessions | 47:19 hrs
🚴 Bike Training: 120 sessions | 109:45 hrs
🏃 Run Training: 98 sessions | 60:45 hrs
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Train With Purpose. Race With Confidence.
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This science-driven plan is tailored to help Senior Triathletes 60+ stay strong, fast, and healthy while preparing for a Half Distance Triathlon. No fluff—just effective training to help you perform at your best.
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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UNLOCK MORE SENIOR 60+ TRAINING PATHS →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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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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NAVIGATE 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.