The 36-week Half Distance Triathlon training plan for senior triathletes 60+ is purpose-built to help you excel at the Western Sydney Half Distance Triathlon in Penrith, New South Wales. With its unique swim in Penrith Lake, scenic bike course near the Blue Mountains, and multi-loop run through the Regatta Centre, this race demands specific preparation—and this plan delivers.

✅ Course-Specific Swim Readiness
The sheltered 1.9km swim at Sydney International Regatta Centre calls for calm water technique and efficient sighting. Our video-based swim drills and base-phase aerobic sessions help you build smooth, confident strokes from a pontoon start to the Olympic Bridge exit.

🚴 Bike Strength & Handling for Rolling Terrain
The 90km ride features technical U-turns, smooth roads, and stretches along Castlereagh Road. The plan’s threshold and VO2 intervals, combined with structured brick workouts, ensure you develop both sustained power and the neuromuscular control needed for safe and fast turns.

🏃 Race-Ready Run Conditioning
The 21.1km run involves three laps with subtle elevation shifts and changing scenery. Our progressive build phase introduces tempo runs and brick sessions that mimic this multi-lap structure—so your legs stay strong, steady, and familiar with transitions under fatigue.

🧠 Smart Training for Master Triathletes
Built around a 2:1 work-to-recovery ratio, this plan respects your need for recovery while pushing aerobic development. With 7.5 to 12 hours of weekly training, it’s both challenging and sustainable for athletes 60+.

💪 Age-Appropriate Strength & Mobility Work
Maintain muscle mass, bone density, and joint function with targeted resistance training—key for longevity and peak performance on race day.

📈 Phase-Based Structure for Progressive Gains

Base Phase (Weeks 1–12): Build aerobic fitness and technique.

Build Phase (Weeks 13–24): Add tempo, bricks, and strength endurance.

Peak Phase (Weeks 25–36): Sharpen speed and simulate Western Sydney race conditions.

🧠 Support That Moves With You
Every plan includes personalized email coach support, ensuring you're never training alone.

Ready to Race Confidently in Western Sydney?
Whether you're building back after time off or aiming to race strong at 60+, this Half Distance Triathlon training plan is your path to success.

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