This comprehensive 44-week triathlon plan is built specifically for Senior Triathletes 60+ looking to boost endurance, strength, and race-day performance—no prior endurance experience required.
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Why This Plan Works for Seniors:
✅ Beginner-Friendly Start: A gentle 12-week base phase builds foundational strength before transitioning into 32 weeks of focused triathlon training.
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✅ Smart Endurance Training: Long, low-intensity aerobic (Zone 2) sessions build cardiovascular fitness safely and sustainably.
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✅ Strength & Bone Health: Resistance training maintains bone density, combats muscle loss, and enhances daily function.
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✅ VO2 Max & Speed Work: Structured high-intensity intervals help maintain aerobic capacity and improve speed.
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✅ Neuromuscular Activation: Drills improve coordination, reaction time, and transition efficiency.
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✅ Device-Compatible: Sync with Garmin, smartwatches, and training platforms for heart rate, power, and RPE tracking.
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✅ Injury-Resistant Programming: Strength training tailored for older athletes helps protect joints and prevent overuse injuries.
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✅ Periodized Cycles (2:1) : Proven recovery strategies that match your body’s recovery needs.
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📆 Weekly Plan Breakdown
44 Weeks of Progressive Training
🏊♂️ Swim: 168 sessions | 61 hrs
🚴♂️ Bike: 151 sessions | 143 hrs
🏃♂️ Run: 121 sessions | 76 hrs
🏋️ Strength: 98 sessions | 70 hrs
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🧱 Phase 1: Base Building (12 Weeks)
Start with 4 hours/week and progress to 10.5 hours
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Focus on technique, mobility, and strength fundamentals
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Build confidence with easy-to-follow sessions
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🚀 Phase 2: Triathlon Training (32 Weeks)
Ramp training to 12.5 hours/week
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Integrate brick sessions for smoother transitions
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Develop VO2 max and race-day speed
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🎯 Bonus Features
✔ Instructional swim drills with expert guidance
✔ Power, heart rate, and RPE-based workouts
✔ Device-ready workouts—no spreadsheets or printing
✔ Senior-specific adaptations for recovery, strength, and joint safety
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You’re never too old to perform at your best.
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Join a new generation of senior triathletes redefining endurance sport.
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🏆 Start your 44-week journey now and race strong, safe, and smart!
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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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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.