This world-class event begins with a 1.9 km (1.2 mile) ocean swim at Durban’s iconic uShaka Beach, followed by a fast and rolling 90 km (56 mile) bike course along the M4 highway, and finishes with a scenic run along the breathtaking Durban Promenade. To perform your best on race day, you need a training plan designed for your body, your pace, and your lifestyle.
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This 36-week Half Distance Triathlon training plan is tailored specifically for Senior Triathletes 60+, providing a proven path to race-day success—without risking injury or burnout.
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🏆 Why This Training Plan Works for Durban
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✅ Structured Base-Building Phase (Weeks 1–12): Rebuild aerobic fitness, joint mobility, and strength—even after time off.
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✅ Progressive Build Phase (Weeks 13–24): Improve stamina with tempo sessions and brick workouts to prep for Durban’s two-loop bike and run course.
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✅ Peak Phase (Weeks 25–36): Dial in race-specific intensity with track intervals, open-water swim skills, and threshold work to match the unique demands of Durban’s fast, coastal course.
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🔧 Features Designed for Senior Athletes
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✅ Heart Rate & Power-Based Workouts – Train smarter with precision metrics synced to Garmin and similar devices.
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✅ Smart Recovery Scheduling (2:1 Ratio) – Prevent overtraining with built-in rest weeks.
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✅ Strength & Bone Health – Includes resistance sessions to support muscle mass and prevent injury.
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✅ VO2 Max & Speed Intervals – Maintain your edge with short, effective bursts of intensity.
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✅ Neuromuscular Drills & Brick Workouts – Sharpen reaction time, transitions, and race execution.
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✅ Integrated Swim Workouts – With video-based technique drills optimized for open-water conditions like Durban’s Indian Ocean course.
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📈 Weekly Commitment
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⏱️ Start at just 7.5 hours/week
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📈 Peak at 12 hours/week
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📊 Full 36-Week Summary
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💪 Strength: 82 sessions | 59 hrs
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🏊 Swim: 135 sessions | 47 hrs
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🚴 Bike: 120 sessions | 110 hrs
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🏃 Run: 98 sessions | 61 hrs
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Durban’s course is fast but challenging. With warm ocean waters, coastal winds, and undulating terrain, you need more than generic training—you need a plan built around you. This program delivers the endurance, strength, and race-day precision to help you thrive.
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👉 Start your journey now and give yourself the expert structure, support, and strategy you deserve.
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WATCH ON YOUTUBE
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REGISTER HERE
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE DURBAN TRAINING PLAN OPTIONS
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UNLOCK MORE SENIOR 60+ TRAINING PATHS →
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Have questions? Need help in selecting a plan? Let's Chat!
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Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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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.