This expertly crafted 36-week plan is built for senior triathletes like you—athletes who want to build strength, endurance, and confidence without risking injury or burnout.

Whether you’re returning from a long break or leveling up from Olympic-distance races, this plan meets you where you are and prepares you for Goseong’s unique course—from the ocean swim in Danghangpo to the hilly roads of Hallyeohaesang National Park and the tree-lined run through Dinosaur Expo Park.

Why This Plan Works for Senior Triathletes Racing in Goseong:

✅ Heart Rate & Power-Based Training – Syncs easily with Garmin and other smart devices.

✅ 2:1 Work-to-Recovery Ratio – Balances effort and rest for sustainable progress.

✅ Strength Training Built In – Supports joint health and maintains muscle and bone strength.

✅ Endurance Focused – Long aerobic sessions designed for durability on Goseong’s rolling bike course.

✅ VO2 Max & Speed Workouts – Keeps your top-end fitness sharp.

✅ Neuromuscular Drills – Improve agility and transition speed—perfect for Goseong’s looped run.

✅ Swim Workouts with Video Drills – Train for the 1.9km ocean swim with confidence.

✅ Brick & Threshold Sessions – Simulate race day and prepare for that 7% gradient run climb.

What Your Journey Looks Like
🔹 Base Phase (Weeks 1–12): Build aerobic capacity, swim form, and foundational strength.
🔹 Build Phase (Weeks 13–24): Boost endurance, ride smarter, and develop consistent pace control.
🔹 Peak Phase (Weeks 25–36): Sharpen your edge with intervals, bricks, and race-focused workouts.

Goseong Race-Day Ready
🌊 Swim: Train specifically for a 68°F ocean swim with controlled breathing and open-water technique.
🚴‍♂️ Bike: Master rolling terrain with intervals and cadence drills tuned to Goseong’s 90.1km course.
🏃‍♂️ Run: Conquer the 7% incline with strength-focused running sessions and hill-specific training.

Built for Your Lifestyle
Start at just 7.5 hours/week and gradually build to 12. Each week is designed to deliver maximum benefit with minimal risk—ideal for mature athletes seeking longevity and performance.

🎯 Train with Purpose. Race Goseong with Confidence.

This plan is your guide to racing strong and staying injury-free at the Half Distance Triathlon in Goseong. Invest in your training and show up prepared.

👉 Start your 36-week journey today and take the first step toward your strongest race yet.

REGISTER HERE

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