Whether you're new to endurance sports or returning after time away, the plan is structured to help you build cardiovascular fitness, improve strength, and prepare confidently for race day.
Key Benefits for Senior Triathletes:
Beginner-Friendly Foundation: The program begins with a 12-week base phase focused on gradually developing aerobic capacity and muscular endurance.
Sustainable Endurance Development: Emphasizes long, low-intensity sessions to safely increase aerobic fitness without excessive fatigue or injury risk.
Strength & Bone Health Support: Targeted resistance training helps preserve muscle mass, maintain bone density, and support functional mobility.
Aerobic Capacity & Speed Maintenance: Structured high-intensity intervals (VO2 max sessions) help maintain top-end aerobic function and improve overall performance.
Neuromuscular Coordination: Skill-based drills enhance reaction time, movement efficiency, and transition execution.
Technology-Integrated: Compatible with Garmin, smartwatches, and popular training platforms—workouts track heart rate, power, and perceived exertion (RPE).
Injury Prevention Focus: Programming includes age-appropriate recovery and strength training to reduce joint stress and prevent overuse injuries.
Periodized Training Cycles: A 2:1 work-to-recovery structure supports optimal adaptation and recovery, aligned with the needs of older athletes.
Program Structure:
Phase 1 – Base Building (12 Weeks)
Weekly training gradually increases from 4 to 10.5 hours
Emphasizes mobility, movement efficiency, and foundational strength
Focus on proper technique across all three disciplines
Phase 2 – Triathlon Preparation (32 Weeks)
Training volume peaks at approximately 12.5 hours per week
Incorporates brick sessions to improve race-day transitions
Includes intervals and pacing work to enhance VO2 max and race speed
Additional Features:
🏁 Test Your Fitness with “B” and “C” Races
You’ll be guided to schedule “C” races (low-stress training events) and “B” races (tune-up events) along the way—critical checkpoints to build experience, track progress, and boost your confidence before your A-race
Technique-driven swim sessions with drill progressions
Workouts based on power, heart rate, or RPE for personalized training
Recovery and strength components tailored for older athletes
This plan provides a structured, evidence-based approach for senior athletes who want to compete safely, build resilience, and perform with confidence.
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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.