This 36-week, science-based training plan is specifically designed for experienced senior triathletes who want to stay competitive, maintain strength, and race with purpose—without the risk of overtraining.
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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.
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Why This Plan Works for Westfriesland
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✅ Heart Rate & Power-Based Workouts – Fully compatible with Garmin and smart devices
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✅ Structured 2:1 Periodization – Balanced work-recovery rhythm for optimal adaptation
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✅ Joint-Safe Strength Training – Maintain muscle, mobility, and bone health
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✅ Low-Impact Endurance Focus – Build aerobic capacity without excess fatigue
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✅ Race-Specific Brick Workouts – Train for the unique transitions of Hoorn's course
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✅ Swim Technique & Video Drills – Prepare for the harbor swim and variable conditions
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✅ VO2 Max & Tempo Sessions – Boost speed and stamina without burnout
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✅ Neuromuscular Work – Improve reaction time and agility for crowded race sections
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Built for the Demands of the Course
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🏊♂️ Swim the 1.9 km Old Harbor of Hoorn with confidence—our swim sets mirror open-water pacing
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🚴♂️ Ride 90 km through scenic countryside—long rides build leg strength for flat, windy Dutch roads
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🏃♂️ Run 21.1 km past historic docks and landmarks—threshold sessions prepare you for a strong finish at Stadsstrand
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Your Training Journey
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🔹 Weeks 1–12 (Base Phase): Aerobic fitness, joint mobility, swim form
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🔹 Weeks 13–24 (Build Phase): Brick sessions, sustained power, open-water skills
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🔹 Weeks 25–36 (Peak Phase): Intensity tuning, pacing strategies, race simulations
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🕒 Weekly Hours: Start at 7.5 hours and peak at 12 hours—ideal for your energy and recovery needs.
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This is more than a plan—it’s a proven path to race day success.
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👉 Start your journey to the finish line in Hoorn today. Train smart. Race strong. Age boldly.
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Watch on YouTube
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE WESTFRIESLAND TRAINING PLAN OPTIONS
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²® family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.