Are you 60+ and ready to race the Half Distance Triathlon Warsaw with strength, strategy, and confidence? This elite 44-week training plan is designed specifically for senior triathletes like you—no endurance background required. With the right guidance, you can race strong through the streets of Warsaw and finish at the iconic Multimedia Fountain Park.

🏊 SWIM: 1.9KM at Lake Zegrzynski

✅ Calm, warm waters and a rolling beach start

✅ Training includes swim drills to build comfort, control, and stroke efficiency

✅ Open-water strategies to prepare for real-race conditions

🚴 BIKE: 90KM Fast, Flat Course

✅ Ride past Warsaw’s Royal Castle and National Stadium

✅ Structured power-based bike workouts help you hit personal bests

✅ Brick workouts improve transition speed from bike to run

🏃 RUN: 21.1KM Through Historic Streets

✅ Race through Old Town, past the Presidential Palace and Copernicus Monument

✅ Running drills boost cadence, strength, and injury resistance

✅ Strength and mobility work reduce joint strain and improve performance

💪 Why This Plan Works for Senior Athletes:

✅ Low-impact endurance sessions tailored to your recovery needs

✅ Strength & resistance training to maintain muscle, bone health, and stability

✅ High-intensity intervals improve speed, VO₂ max, and metabolic efficiency

✅ Periodized training blocks with proven 2:1 recovery cycles

✅ Device-friendly programming—sync with Garmin, smartwatches, and training platforms

📆 Weekly Training Structure
🏊‍♂️ Swim: 168 sessions | 61 hrs

🚴‍♂️ Bike: 151 sessions | 143 hrs

🏃‍♂️ Run: 121 sessions | 76 hrs

🏋️ Strength: 98 sessions | 70 hrs

🧱 2 Phases to Race Readiness:

Phase 1: Base Building (12 Weeks)

🕒 Start with 4 hrs/week and gradually build to 10.5 hrs

🏋️‍♀️ Focus: Form, mobility, and injury prevention

Phase 2: Triathlon Training (32 Weeks)

🕒 Peak at 12.5 hrs/week

💥 Includes race-pace intervals and transition practice

🌟 Experience the beauty of Warsaw—from the calm waters of Lake Zegrzynski to the lively city streets lined with history and energy. This plan ensures you're ready not just to finish, but to thrive.

🎯 Take the next step. Commit to your training. Race the Half Distance Triathlon Warsaw stronger, safer, and smarter than ever before.

👉 Start your 44-week plan today and show what’s possible at 60+!

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