This 36-week Middle Distance Triathlon training plan is built to prepare senior triathletes aged 60+ for the unique demands of racing in Almere-Amsterdam—one of the fastest and flattest courses in the world. Designed with age-specific physiology and proven endurance strategies in mind, it ensures you arrive on race day strong, confident, and ready to perform across the Weerwater swim, the wind-exposed Dutch dike bike course, and the flat city-center run.

✅ Swim Preparedness for Calm, Sheltered Waters
Targeted swim sessions with video-based drills refine technique, navigation skills, and sustained pace—ideal for Almere’s single-lap, 1.9 km counterclockwise Weerwater course.

✅ Bike Strength for Fast, Wind-Exposed Terrain
Extended endurance rides, power-based intervals, and brick workouts mimic the 94 km flat, open dike section, where wind resistance—not hills—becomes the main challenge.

✅ Run Efficiency on a Flat, Scenic Loop
Tempo runs, threshold efforts, and transition-focused brick sessions prepare you for Almere’s two-lap 21.1 km run, balancing speed with energy conservation.

✅ Structured Periodization for Sustainable Gains
A 12-week aerobic base phase transitions into 24 weeks of build and peak work, maintaining the perfect 2:1 work-to-recovery ratio for senior athletes.

✅ Strength Training for Longevity
Incorporates resistance work to protect bone density, joint health, and muscular endurance throughout training and racing.

✅ Fully Device-Compatible
Easily integrates with Garmin and other platforms for heart rate and power-based execution.

Phase Overview:

Weeks 1–12 (Base): Aerobic fitness, joint mobility, swim form

Weeks 13–24 (Build): Race-specific bike-run bricks, open-water skills

Weeks 25–36 (Peak): Course simulation, threshold intervals, taper

By race day, you’ll have developed the endurance for Almere’s long, steady bike, the resilience to hold pace into the wind, and the efficiency to finish strong along the Weerwater promenade.

📧 Includes personalized email coach support—because training should adapt to your needs, not the other way around.
Commit to your best Middle Distance Triathlon performance yet—secure your plan today.

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