The Half Distance Triathlon in Port Macquarie—home to the Oceania TriClub Championship—is one of the most scenic and inspiring races in Australia. Athletes tackle a calm 1.9km swim in the Hastings River, followed by a 90km coastal bike course that includes the legendary Matthew Flinders Drive climb. The race concludes with a vibrant 21.1km run along Town Beach, Kooloonbung Creek, and Settlement Point Road. This course demands more than just stamina—it requires smart, age-appropriate preparation.

Created specifically for triathletes aged 60 and older, this progressive 44-week Half Distance training plan builds endurance, strength, and confidence with age-appropriate volume, structure, and recovery strategies—no prior triathlon experience needed.

Why Senior Triathletes 60+ Succeed With This Plan:
✅ No Experience Needed – Start with a gentle 12-week base phase to safely build aerobic capacity and strength.
✅ Optimized for Longevity – Strength sessions designed to maintain bone density, joint health, and muscle mass.
✅ Smart Periodization (2:1) – Train hard for two weeks, then recover and rebuild—perfect for mature athletes.
✅ Device-Compatible – Seamlessly sync workouts to Garmin, smartwatches, and training apps for tracking heart rate, power, and RPE.
✅ Injury-Resistant – Mobility and functional strength routines reduce risk of overuse and boost resilience.
✅ Triathlon-Specific Prep – Brick sessions, race simulations, and VO₂ max workouts sharpen your speed and race-day performance.

🏊‍♂️🚴‍♂️🏃‍♂️ Weekly Training Snapshot:
Swim: 168 sessions / 61 hrs
Bike: 151 sessions / 143 hrs
Run: 121 sessions / 76 hrs
Strength: 98 sessions / 70 hrs

Training Phases:
🔹 Phase 1: Base Building (12 Weeks)
Start at 4 hrs/week and progress to 10.5 hrs. Focus on technique, mobility, and aerobic foundation.

🔥 Phase 2: Triathlon Training (32 Weeks)
Ramp to 12.5 hrs/week with VO₂ max intervals, power-based workouts, and race-ready brick sessions.

💡 Bonus Features:
✔ Expert-led swim drills for technique refinement
✔ Structured workouts based on heart rate, power, and RPE
✔ Joint-friendly strength training tailored for older athletes
✔ Device-ready plans—no printing required

🏆Join the growing community of Senior Triathletes 60+ proving that age is just a number.

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