Train Smart. Race Strong. Conquer the Half Distance Triathlon Westfriesland.

The Half Distance Triathlon Westfriesland in the Netherlands offers a one-of-a-kind racing experience through Hoorn’s historic harbor, scenic countryside, and charming city center. Whether you’re new to endurance sports or a seasoned athlete over 40, this 44-week elite-level training plan is built to prepare you physically, mentally, and strategically for this unforgettable event.

Why This Plan Works—Especially for Masters Athletes:

✅ No Experience Required: Start with a 12-week base phase to build strength and aerobic capacity—perfect for beginners and returners.

✅ Built-In Device Integration: Easily sync sessions with Garmin, smartwatches, and major training apps to track RPE, power, and heart rate zones.

✅ Age-Smart Injury Prevention: Structured strength training reduces risk and boosts performance—designed with athletes 40+ in mind.

✅ Proven 3:1 Periodization: Train hard for 3 weeks, recover smart for 1. This cycle maximizes gains without burnout.

Course-Specific Preparation:
🏊 Swim (1.9 km in the Old Harbor of Hoorn):
Prepare for a cool-water swim (63°F / 17°C) with focused technique drills and endurance sets designed for open water conditions.

🚴 Bike (90 km through Dutch countryside):
Simulate windmill-strewn landscapes and rolling terrain with long rides and structured intervals that mirror race-day efforts.

🏃 Run (21.1 km through Hoorn’s historic heart):
Train for fast yet controlled pacing through city streets, docks, and monumental landmarks—finishing strong on the iconic Stadsstrand.

Training Breakdown:
Base Phase (12 Weeks)
🔹 Start at 4 hrs/week, build to 10.5 hrs
🔹 Focus: swim technique, aerobic base, mobility

Race-Specific Phase (32 Weeks)
🔥 Progress to 12.5 hrs/week
🔥 Add brick workouts, anaerobic intervals, and race simulation
🔥 Improve transitions and pacing under fatigue

What You Get:
✔ Structured swim-bike-run workouts synced to your device
✔ Expert-led swim drills to refine technique
✔ Power, heart rate & RPE-based sessions to dial in your effort
✔ Age-specific strength training to boost resilience and speed

You’re not just training for a race—you’re building a lifestyle of excellence.

👉 Start training today and prepare to race the Half Distance Triathlon Westfriesland with confidence and power.

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