This 24-week Middle Distance Triathlon training plan is specifically crafted for experienced athletes aged 60 and over. Every session is designed to help you perform your best on race day in Quebec—without overtraining or unnecessary strain.

With a 1.9 km swim in the scenic Bassin Louise, a fast and flat 90 km bike course along the St. Lawrence River, and a historic 21.1 km run through Old Québec, this course rewards athletes who arrive well-conditioned, strong, and efficient. That's exactly what this program helps you achieve.

✅ Build Endurance for Quebec’s Demands
Structured aerobic sessions prepare you for sustained efforts across all three disciplines, mirroring the long, steady-state nature of the Quebec course.

✅ Stay Strong for the 4-Lap Bike Course
Senior-specific strength workouts improve muscle resilience and support steady power output across the four bike laps—especially on the highway stretches with gradual elevation changes (328m total).

✅ Train for a Fast, Flat Run Finish
Efficient pacing and form become essential in the flat, scenic run through the UNESCO-listed Old City. This plan includes drills to sharpen coordination and movement economy, helping you run strong to the finish at the Agora.

✅ Recover Intelligently
A 2:1 build-to-recovery ratio allows time to adapt while maintaining progress. Recovery weeks are strategically placed to support aging athletes’ needs for joint health, recovery, and sustainable progression.

✅ Boost Speed with VO₂ Max Workouts
Intervals preserve your top-end capacity and keep you sharp—key to managing effort and staying competitive across longer distances.

✅ Technique-Driven Swim Prep
Video-guided drills and low-impact endurance sets help build comfort and efficiency in open water—crucial for the calm but potentially cold Bassin Louise swim.

✅ Train with Precision
Heart rate and power-based sessions are included, letting you dial in your pacing and race-day effort with confidence.

You’ve spent decades building discipline and resilience—this plan puts that experience to work. With expert guidance and weekly workouts designed for your age group, you’ll arrive at the start line in Québec strong, steady, and ready to perform.

👉 Get the plan today and receive personalized email coach support to guide you every step of the way—from your first training session to the finish line overlooking the Château Frontenac.

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