Get ready to race the Half Distance Triathlon Shanghai on scenic Chongming Island. Whether you're racing for a podium spot or chasing a personal best, this 24-week Masters 40+ Training Plan is built to elevate your endurance, strength, and speed.
Why This Plan?
Because serious athletes don’t wing it—they train with purpose. If you’ve already tackled sprint and Olympic distances and are ready to level up, this program delivers high-performance results for driven Masters athletes.
Designed for competitors 40+, this plan balances smart intensity, recovery, and race-specific prep to help you perform at your best on race day.
Are You Ready?
You’ll benefit most if you can:
✔ Swim 1,500 meters comfortably
✔ Bike 30 miles with confidence
✔ Run 5+ miles with ease
If that’s you, you're ready to step up to the next challenge with a proven system for peak performance.
What You Get:
✅ Progressive Periodization: 3-week build / 1-week recovery cycle
✅ Structured Weekly Volume: Starts at 7.5 hours/week, peaks at 12.5 hours
✅ Performance Workouts: Aerobic base to VO2 max and threshold
✅ Masters-Specific Strength: Build durability and reduce injury risk
✅ Metric-Based Training: Train using RPE, heart rate, and power
Total Sessions:
🏊 89 swims (34 hrs)
🚴 86 rides (90 hrs)
🏃 70 runs (47 hrs)
💪 39 strength workouts (26 hrs)
Bonus Features:
🎥 Technique-focused swim drill videos
📊 Heart rate & power-based sessions
💪 Injury prevention strength demos
📲 Smart device swim sync
Why It Works for Shanghai:
Chongming Island offers a fast, flat course—ideal for strong pacing and steady power. You’ll swim 1.9 km in the calm lake at Bright Tian Yuan, ride 90 km on a two-loop highway course, and run 21.1 km around the lake. Race day temps around 79°F (26°C) make smart preparation essential—exactly what this plan delivers.
Ready to Race Your Fastest Half Distance Triathlon?
This isn’t just about finishing—it’s about unlocking your full potential. With this expertly designed Masters 40+ plan, you’ll arrive at the start line prepared to race strong and finish proud.
Train with purpose. Race with confidence. Let’s go.
Register Here
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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.