As Masters triathlete over 40 preparing for the Half Distance Triathlon Salalah Oman, you know that training smart is just as important as training hard. This 36-week Half Distance Triathlon training plan is designed specifically for experienced athletes like you—balancing endurance, strength, and recovery to meet the unique demands of your body as it matures.

🏆 Built for Masters 40+ Athletes
Your body requires a training approach that respects recovery and injury prevention. This plan uses a periodized 3:1 training-to-recovery ratio to help you steadily build fitness while minimizing fatigue and overuse.

💪 Preserve Strength and Power
As a Masters athlete, maintaining muscle mass and joint durability is critical. This plan includes targeted strength training designed for athletes over 40, helping you retain power on the bike and maintain speed during the run—so you can perform at your peak throughout the race.

💓 Heart Rate and Power-Based Workouts
Every workout is tailored to your body’s capabilities using heart rate and power metrics, enabling you to train efficiently and avoid burnout.

🏊‍♂️ Swim Training Focused on Efficiency
The calm, warm waters of the Hawana Lagoons demand good technique and stamina. This plan offers progressive swim drills and open-water preparation to improve stroke efficiency and build confidence for the 1.9 km lagoon swim.

🚴‍♂️ Bike Sessions for Coastal Endurance and Speed
The rolling 90.1 km bike course requires muscular endurance and power. The plan incorporates interval training and long rides designed to boost your ability to maintain speed along the Indian Ocean coastline and highway stretches.

🏃‍♂️ Run Workouts to Build Resilience and Speed
The three-loop 21.1 km run course demands mental toughness and physical readiness after the swim and bike. Brick workouts and tempo runs in this plan prepare your legs to endure and push through, so you finish strong.

⏳ Time-Efficient and Flexible
With weekly training starting around 7.5 hours and building up to 12 hours, the plan fits into busy schedules common among Masters athletes balancing family and work.

📧 Personalized Email Coaching Support
You won’t train alone. Get expert advice tailored to your progress and questions, helping you adapt the plan and stay motivated.

Take control of your journey and invest in a plan that respects your body, your goals, and your lifestyle today.

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