We crafted this 36-week training plan just for you. It blends science-backed strategies with an understanding of how your body evolves with age—helping you train smarter, recover better, and perform stronger.

🌟 Here’s how this plan supports you to conquer each race leg:

✅ Swim with Confidence and Efficiency: Maintaining stroke technique and managing fatigue are vital. The plan’s swim sessions include video-guided drills to sharpen form, boost endurance, and build comfort in the calm bay waters of the 1.9 km single-loop swim.

✅ Bike Power and Sustainable Strength: The rolling 90 km bike route through olive groves and coastal hills demands steady power and muscular endurance. You’ll get power-based cycling workouts combined with Masters-specific strength training to preserve muscle mass, enhance pedal efficiency, and lower injury risk, helping you maintain speed across both loops.

✅ Run Smart and Strong: Recovery slows with age, so pacing the two-loop 21.1 km run through Gialova Village and Divari Lagoon is key. Brick workouts and VO2 max intervals train your body to handle fatigue while protecting joints and muscles—empowering you to finish strong.

✅ Periodized for Longevity and Progress: Using a 3:1 load-to-recovery ratio, this plan prioritizes rest and regeneration, reducing burnout risk. Each phase builds aerobic base, race endurance, and peak fitness while safeguarding long-term health.

✅ Efficient Training for Your Busy Life: Weekly training starts at 7.5 hours and maxes near 12, balancing family, work, and recovery. Every session is purposeful to maximize results without excess time.

This plan isn’t just workouts—it’s a roadmap tuned to the unique needs of aging athletes, fueling your passion and competitive edge.

💪 Ready for smarter, tailored training? Personalized email coaching supports you through every breakthrough.

Cross Costa Navarino’s finish line stronger, wiser, and more resilient than ever. Begin your Masters journey today.

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