The calm, cool swim in Lake Munksjön, the scenic yet demanding bike course through hilly terrain, and the flat, repetitive loops of the run course demand a disciplined approach built around strength, durability, and smart endurance training. This 24-week plan is designed to meet those needs.
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Tailored specifically for senior triathletes, this plan integrates evidence-based principles to support your health, extend athletic longevity, and deliver performance on race day.
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✅ Swim-Specific Preparation
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With an out-and-back swim layout and moderate water temperatures (68°F/20°C), swim workouts emphasize efficient mechanics and cold-water adaptation—key for minimizing fatigue early in the race.
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✅ Bike Conditioning for Rolling Terrain
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The 90 km one-loop bike course mixes speed with challenging climbs. Training includes threshold intervals, cadence work, and neuromuscular conditioning to ensure strength and pacing efficiency on both flats and hills.
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✅ Run Training for Repetitive Impact
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The three-loop 21.1 km run through Jönköping’s center and around the lake rewards consistent pacing and mental focus. Structured long runs, tempo sessions, and strength-based running drills prepare you to handle cumulative fatigue without injury.
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✅ Strength & Longevity Focused
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Resistance training is integrated throughout to maintain muscle mass, support bone density, and reduce the risk of overuse injuries—especially important for athletes over 60.
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✅ Strategic Recovery & Adaptation
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A sustainable 2:1 build-to-recovery ratio ensures your body adapts without burnout, aligning with how recovery needs evolve with age.
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✅ Performance Support Tools
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💡 Heart rate and power-based training
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💡 Swim technique videos for efficiency
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💡 Senior-specific strength sessions with video guidance
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💡 Smart trainer-compatible workouts
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This is more than a race plan—it's a long-term strategy for sustaining performance, avoiding injury, and enjoying your sport well beyond race day. If you're already capable of swimming 1,500 meters, biking 30 miles, and running 5 miles, this plan is your next step toward a strong and healthy finish in Jönköping.
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Commit to your training with confidence. Purchase your plan today and receive email coach support every step of the way.
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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.