Our 36-week triathlon training plan is expertly crafted to help senior triathletes (60+) conquer this course with confidence, strength, and purpose. From the calm waters of Copacabana Beach to the flat, fast bike laps along Avenida Atlântica, and the scenic run through Aterro do Flamengo, this plan prepares you for every challenge of race day.
.
✅ Swim Preparedness for Copacabana
.
With video-based swim drills and structured aerobic sessions, you’ll build endurance and improve technique—perfect for Rio’s 1,900-meter ocean swim with gentle currents and 73°F waters.
.
✅ Bike Strength for Avenida Atlântica
.
Train on flat terrain with heart rate and power-based workouts tailored to three-lap courses. The plan boosts sustained speed while reducing fatigue so you can fully enjoy the iconic views of Sugarloaf Mountain and Christ the Redeemer.
.
✅ Run Conditioning for Aterro do Flamengo
.
Expect race-pace brick sessions and threshold training designed for the three-lap, 21K run under 80°F conditions. Your legs will be ready to go the distance with confidence and control.
.
💪 Strength & Bone Health Support
.
Maintain mobility and durability with age-appropriate strength training—critical for long-term performance and injury prevention.
.
🧠 Smart Structure & Recovery
.
With a proven 2:1 work-to-recovery format, this plan builds fitness sustainably, honoring your body’s need for recovery and adaptation.
.
📈 Progressive Phase Approach
.
Base Phase (Weeks 1–12): Build aerobic fitness and restore functional strength.
.
Build Phase (Weeks 13–24): Introduce race-specific workouts and open-water skills.
.
Peak Phase (Weeks 25–36): Sharpen for race day with interval and threshold training tailored to Rio’s course.
.
🎯 Why This Plan Works for You
.
Whether you’re returning from time off or building on past experience, this plan starts from any level of fitness and respects your time, recovery, and performance goals. Weekly volume ranges from 7.5 to 12 hours—ideal for busy, active seniors.
.
🌟 Ready to train smarter for the Half Distance Triathlon in Rio de Janeiro?
.
Start today with a plan designed just for senior triathletes—and gain access to personalized email coach support to keep you motivated, accountable, and race-day ready.
.
👉 Commit to your success—get your plan now and race Rio with strength and confidence!
.
Register Here
.
TO SET YOURSELF UP FOR SUCCESS – START HERE →
.
DISCOVER MORE RIO de JANEIRO TRAINING PLAN OPTIONS
.
UNLOCK MORE SENIOR 60+ TRAINING PATHS →
.
Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
.
Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
.
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
.
*muscle and motion app required
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.