Ready to conquer the Half Distance Triathlon Warsaw? This 36-week plan is designed specifically for athletes 60+ who want to stay competitive, improve endurance, and race strong in Poland’s capital—without overtraining or burning out.

🌊 Swim (1.9km): Kick off your race at Lake Zegrzynski with a calm, beach-start swim—perfect for building rhythm and confidence.

🚴 Bike (90km): Cruise a fast, flat course through Warsaw, passing the Citadel, Royal Castle, and National Stadium—an ideal setting to push for a personal best.

🏃 Run (21.1km): End with a scenic run through historic Warsaw, finishing triumphantly at Multimedia Fountain Park.

Why This Plan Works for Senior Triathletes

✅ Heart Rate & Power Zones – Syncs with Garmin & other devices

✅ 2:1 Work-to-Recovery Ratio – Smart periodization for sustainable gains

✅ Bone Health & Strength Work – Maintains muscle and joint integrity

✅ Low-Impact, High-Return Endurance – Ideal for cardiovascular durability

✅ VO2 Max & Speed Workouts – Keep your edge with short bursts of intensity

✅ Neuromuscular Drills – Sharpen transitions, agility & form

✅ Integrated Swim Sessions – With on-device video technique tips

✅ Race-Specific Brick Workouts – Train just like you’ll race in Warsaw

What You’ll Accomplish
🔹 Base Phase (Weeks 1–12): Build strength, flexibility, aerobic capacity

🔹 Build Phase (Weeks 13–24): Add tempo, power, and brick sessions

🔹 Peak Phase (Weeks 25–36): Sharpen with race-effort intervals and pacing strategies

Weekly Time Commitment
⏱️ Starts at just 7.5 hrs/week—builds to 12 hrs/week, with efficient sessions focused on recovery, mobility, and performance.

This is your time. Warsaw is your stage. - Train with purpose. Race with confidence.

🎯 Start your Half Distance Triathlon journey today—build strength, sharpen your edge, and finish strong in Poland’s most iconic city.

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