The Middle Distance Triathlon in Taiwan offers a scenic yet challenging course—from the calm waters of Flowing Lake to the sweeping views along the Pacific Coastal Highway and the shaded paths of Taitung Forest Park. Designed for athletes aged 60 and over, this Half Distance Triathlon Training Plan prepares you for every segment of the course with purpose-built sessions that optimize your performance while prioritizing strength, endurance, and longevity.

✅ Swim Preparation for Flowing Lake
The plan includes technique-focused swim workouts and video drills that enhance stroke efficiency—ideal for navigating the clear, calm, one-lap swim. You'll build aerobic capacity through low-impact endurance sets, giving you the confidence to start strong in Taitung's serene waters.

✅ Bike-Ready for Coastal Terrain
To match the 90 KM ride along Taiwan’s rolling Pacific Highway, this plan features progressive cycling workouts—including power-based intervals and long rides to help you hold steady rhythm despite potential coastal winds. You’ll develop strength and durability for sustained output on both flats and gradual inclines.

✅ Run Support for a Two-Lap Urban Course
Whether cruising through Seashore Park or navigating the lively streets of Taitung, your run sessions are designed to build fatigue resistance. With VO₂ max work, aerobic base runs, and race-paced efforts, you’ll finish the 21.1 KM run strong, even in the final kilometers back to Flowing Lake.

✅ Age-Specific Strength and Recovery
Tailored resistance training supports bone health, joint integrity, and muscle maintenance, helping reduce injury risk. The sustainable 2:1 build-to-recovery cycle ensures you stay fresh while improving performance throughout the 24 weeks.

✅ Smart Structure, Holistic Support

📅 Weekly volume builds progressively—from 7.5 to 12.5 hours/week

🧠 Neuromuscular drills and transition sessions improve coordination and efficiency

💓 Heart rate and power zone guidance ensures targeted, sustainable efforts

📧 Includes personalized coach email support for training questions or adjustments

With this program, you’re not just training for a Half Distance Triathlon—you’re investing in athletic longevity. Whether it’s your first race in Taiwan or another chapter in your triathlon journey, this plan equips you to train smart and race with confidence.

👉 Start your training today and get personalized support every step of the way.

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