This 44-week Middle Distance Triathlon training plan is thoughtfully crafted for senior athletes aged 60 and over who want a longer, steady build-up to race day at Almere-Amsterdam. Understanding that recovery and gradual progress are essential at this stage, this plan gives you the time and structure to develop endurance, strength, and speed without overloading your body.

✔️ Extended Base Phase for Safe Endurance Growth: The initial 12 weeks focus on building your aerobic capacity gently and sustainably, allowing your body to adapt comfortably to longer training sessions. This careful approach matches the steady effort needed for the sheltered 1.9 km swim and the mostly flat, wind-exposed 94 km bike course.

✔️ Strength and Mobility Support Designed for Longevity: Targeted resistance exercises protect your joints, preserve muscle mass, and maintain bone density—helping you handle the repetitive impact of running and cycling. This foundation reduces injury risk, so you can confidently face the flat yet challenging terrain of Almere-Amsterdam.

✔️ Paced Progression Toward Race Intensity: The plan gradually introduces higher-intensity intervals and brick workouts to sharpen your speed and race-day readiness. By spacing these efforts out over many weeks, you improve your VO2 max and muscular coordination while minimizing burnout.

✔️ Recovery Built Into Every Phase: With a 2:1 work-to-recovery ratio, this training respects the increased need for rest in older athletes. Scheduled recovery weeks and focused strength training sessions ensure your body rebuilds stronger after each training block.

✔️ Personalized Coaching and Technology Integration: Track your heart rate, power, and perceived effort with compatible devices. Plus, personalized email coaching keeps you supported, motivated, and adapting as your fitness grows.

✔️ Race-Ready Skills and Confidence: Drills to improve swim technique, bike handling, and efficient transitions prepare you for the fluid race flow at Almere-Amsterdam. Practice races included in the plan build experience and boost confidence well before race day.

This extended, senior-focused Middle Distance Triathlon training plan is your roadmap to a safe, effective, and enjoyable race experience. Take control of your training with expert guidance designed for your unique needs and timeline.

Start your journey now—secure this plan and benefit from ongoing email coaching tailored to your progress and goals. Your Middle Distance Triathlon at Almere-Amsterdam awaits

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