Half Distance Triathlon Western Massachusetts Training Plan

Train Smarter. Stay Strong. Race Confident.

This 36-week training plan is crafted specifically for senior triathletes 60+ who want to prepare smartly for this challenging race.

Why This Plan Works for You
The race features a fast 1.2-mile swim in the Connecticut River, a hilly 56-mile bike course, and a rolling 13.1-mile run through Forest Park. To perform your best, you need training tailored to these demands.

✅ Build Endurance & Strength Gradually
Start with a 12-week base phase to develop cardiovascular fitness, joint mobility, and muscle endurance, no matter your starting point.

✅ Race-Specific Workouts
Open-water swim drills, hill training for the bike, and rolling terrain runs prepare you for race conditions.

✅ Prevent Overtraining
Our 2:1 work-to-recovery ratio boosts progress while keeping burnout at bay.

✅ Strength & Bone Health Focus
Resistance training preserves muscle mass and bone density, essential for senior athletes.

✅ Data-Driven Workouts
Sync easily with Garmin and other devices for heart rate and power-based training.

✅ Device-Ready Swim & Brick Sessions
Video-guided swim drills and brick workouts optimize your transitions and race efficiency.

How This Plan Helps on Race Day
🏊‍♂️ Swim Efficiently
Train for the 1.2-mile point-to-point swim in 67°F water with technique drills to improve speed.

🚴‍♂️ Bike Strong
Prepare for the 56-mile hilly New England route with focused climbing and pacing workouts on smooth pavement.

🏃‍♂️ Run Steady
Train on rolling hills like Forest Park to maintain pace and finish strong.

Training Phases
🔹 Base (Weeks 1–12): Build aerobic fitness, strength, and swim technique

🔹 Build (Weeks 13–24): Tempo efforts, open-water skills, and brick workouts

🔹 Peak (Weeks 25–36): Threshold intervals and race-specific sharpening

Training starts at 7.5 hours per week and peaks at 12 hours, balancing effectiveness with your lifestyle.

Train with purpose. Race with confidence. This science-backed plan helps senior triathletes 60+ stay strong, fast, and healthy for the Half Distance Triathlon Western Massachusetts.

Start your journey to race day success now.

🔗 Get your plan today and prepare to perform at your best!