36-Week Half Distance Triathlon Training Plan for Senior Triathletes 60+

Train Smart. Stay Strong. Finish Proud in Westfriesland.

Are you a triathlete over 60 ready to take on the Half Distance Triathlon Westfriesland? This 36-week, science-based training plan is specifically designed for experienced seniors who want to stay competitive, maintain strength, and race with purpose—without the risk of overtraining.

Whether you're returning after a break or starting from scratch, you'll build the fitness, strength, and endurance needed to perform your best in the scenic and historic setting of Hoorn.

Why This Plan Works for Westfriesland
✅ Heart Rate & Power-Based Workouts – Fully compatible with Garmin and smart devices

✅ Structured 2:1 Periodization – Balanced work-recovery rhythm for optimal adaptation

✅ Joint-Safe Strength Training – Maintain muscle, mobility, and bone health

✅ Low-Impact Endurance Focus – Build aerobic capacity without excess fatigue

✅ Race-Specific Brick Workouts – Train for the unique transitions of Hoorn's course

✅ Swim Technique & Video Drills – Prepare for the harbor swim and variable conditions

✅ VO2 Max & Tempo Sessions – Boost speed and stamina without burnout

✅ Neuromuscular Work – Improve reaction time and agility for crowded race sections

Built for the Demands of the Course

🏊‍♂️ Swim the 1.9 km Old Harbor of Hoorn with confidence—our swim sets mirror open-water pacing

🚴‍♂️ Ride 90 km through scenic countryside—long rides build leg strength for flat, windy Dutch roads

🏃‍♂️ Run 21.1 km past historic docks and landmarks—threshold sessions prepare you for a strong finish at Stadsstrand

Your Training Journey
🔹 Weeks 1–12 (Base Phase): Aerobic fitness, joint mobility, swim form
🔹 Weeks 13–24 (Build Phase): Brick sessions, sustained power, open-water skills
🔹 Weeks 25–36 (Peak Phase): Intensity tuning, pacing strategies, race simulations

🕒 Weekly Hours: Start at 7.5 hours and peak at 12 hours—ideal for your energy and recovery needs.

This is more than a plan—it’s a proven path to race day success.

👉 Start your journey to the finish line in Hoorn today. Train smart. Race strong. Age boldly.

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