Just 90 minutes from downtown Shanghai, Chongming Island offers a lush, eco-friendly setting perfect for a fast Half Distance Triathlon. With flat roads, calm lake waters, and well-maintained run paths, this is your chance to race strong and smart. Our 44-week training plan is built specifically for athletes 40+, helping you prepare efficiently—whether it’s your first race or your fastest yet.
Why This Plan Works
✅ Start Strong, No Experience Needed
Begin with a 12-week base phase focused on strength, endurance, and technique. Start at just 4 hours/week and build up safely.
✅ Precision Training
Compatible with Garmin, smartwatches, and apps for seamless tracking. Follow RPE, heart rate, and power zones with confidence.
✅ Masters Athlete Focused
Mobility, recovery, and injury prevention are built in—so you stay healthy, strong, and consistent.
✅ Smart Periodization
3 weeks of progressive training followed by 1 week recovery. A proven formula for sustainable gains.
44-Week Structure
Base Phase (12 Weeks)
🏊 Focus on swim form and aerobic base
🏋 Build strength and resilience
Race-Specific Phase (32 Weeks)
🚴 Brick workouts to improve transitions
🏃 VO2 max and race-pace sessions
🕒 Peak training: 12.5 hours/week
Total Sessions
168 swims | 151 rides | 121 runs | 98 strength workouts
Real-time workout instructions on your device
Expert swim drills, pacing guidance, and taper planning
Conquer Shanghai Confidently
Swim the calm loop in Bright Tian Yuan Lake. Ride fast along the flat Beiyan Highway. Run around lush green paths under mild race-day temps. This plan prepares you for it all—mentally and physically.
Your Race Starts Now
🎯 Invest in the plan that delivers results. Train with purpose. Race with confidence.
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.