When preparing to race the Half Distance Triathlon Zell am See-Kaprun, your training must reflect the course’s unique demands: a cool-water alpine swim, a challenging mountain bike climb to the Filzen Saddle, and a flat, fast lakeside run. Our Half Distance Triathlon Training Plan—designed specifically for competitive Masters athletes over 40—gives you the structure, strategy, and support to succeed on this iconic course.
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Who This Plan Is For
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This plan is ideal for athletes who have experience with Sprint and Olympic triathlons and are prepared to take on the demands of the Half Distance format. You should be able to:
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Swim: 1,500 meters without difficulty - Bike: 30 miles with sustained effort - Run: At least 5 miles comfortably
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🏊 Swim Prepared for Lake Zell
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With water temperatures ranging from 17–23 °C (63–73 °F), the 1.9 km single-loop swim rewards athletes who can pace well and maintain form in cooler water. Our program includes:
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✅ Progressive endurance sets and race-pace intervals
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✅ Video-based technique drills to enhance open-water efficiency
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🚴 Climb Strong
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The 90 km bike features steep gradients (up to 15%) and a high-point of 1,280 m. Our plan builds your climbing power and descending confidence with:
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✅ Threshold and VO2 max intervals on hills and rollers
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✅ Strength training to build leg durability and reduce injury risk
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✅ Structured power- and HR-based rides for precise adaptation
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🏃 Run Fast Along the Lakeshore
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The 21.1 km run is flat, fast, and scenic—but only if you arrive with strong run legs after the bike. You'll benefit from:
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✅ Brick sessions to sharpen your run-off-the-bike form
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✅ Tempo, threshold, and negative-split runs for pacing mastery
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✅ Masters-specific mobility and recovery guidance
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🎯 Designed for Masters Triathletes
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This 24-week plan starts at 7.5 hours per week and peaks at ~12.5 hours, using a 3:1 periodization structure to maximize adaptation while managing fatigue—critical for athletes 40 and up.
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💡 Additional Benefits Include
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🎥 Swim and strength* training demo videos
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💓 Targeted heart rate and power training
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🔄 Auto-synced workouts for training platforms
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📩 Personalized email coach support to keep you motivated and on track
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💥 Start your journey today with the Half Distance Triathlon Training Plan built for Masters athletes like you.
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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EXPLORE MORE ZELL AM SEE TRAINING PLAN OPTIONS
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CHECK OUT OTHER MASTERS 40+ RACE-READY 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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Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
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*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.