If you’re a seasoned athlete aged 60 or over, stepping up to the Half Distance Triathlon in São Paulo is an inspiring goal. This 36-week training plan respects your experience, your body’s wisdom, and the unique challenges that come with age, helping you prepare safely, effectively, and with confidence.

🌿 Gentle, Gradual Progression
Starting with a 12-week base phase, the plan honors where you are today—whether you’re returning to training after a break or building new strength. It focuses on restoring endurance, improving joint mobility, and gently rebuilding muscle, so you feel supported every step of the way.

🏊 Swim with Calm Confidence
Guided swim drills, including video support, help you develop smooth, efficient technique for the peaceful waters of Guarapiranga Reservoir. You’ll build skill and comfort in the water without pressure.

🚴 Bike Smart and Steady
The 90K bike ride in São Paulo’s urban environment is flat but demanding. This plan prepares you with workouts designed to build endurance and pacing awareness, so you can enjoy the ride through the city’s vibrant avenues feeling strong yet relaxed.

🏃 Run at Your Own Pace
The three-loop, flat 21.1K run course invites you to take in São Paulo’s beautiful parks and neighborhoods. The training emphasizes sustainable pacing and strength, helping protect your joints and maintain confidence as you cover each kilometer.

🛡️ Prioritize Health and Longevity
With targeted strength sessions for bone and muscle health, plus built-in recovery periods, the plan minimizes the risk of injury and overtraining. This balanced approach respects your body’s needs and helps keep you active for years to come.

📅 Flexible Structure for Real Life
Starting at manageable weekly training hours and gradually building, this plan fits the realities of busy lives and changing energy levels. It offers clear guidance while allowing you to listen to your body.

🎯 Personalized Support to Guide You
Alongside a thoughtfully designed training schedule, you’ll have access to personalized email coaching. This means you won’t be alone in your journey—you’ll have encouragement, answers, and adjustments tailored just for you.

Training for the São Paulo Half Distance Triathlon is about more than finishing—it’s about embracing your strength, honoring your experience, and celebrating every milestone along the way.

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