The Middle Distance Triathlon in Florianópolis is a fast yet demanding event, and this 24-week senior-specific program prepares you for every challenge the course presents—without compromising health or recovery.

🏊 Swim (1.9 km – Calm, Warm Waters)
Your plan’s swim sessions include open-water practice, sighting drills, and sustained aerobic intervals so you can thrive in the warm, calm waters of Jurerê Internacional. By race day, you’ll have the endurance for a strong, controlled swim and the technique to minimize wasted energy in a mass start.

🚴 Bike (90 km – Flat, Coastal & Wind Exposure)
With long, steady rides and power-based training, you’ll develop the stamina to maintain speed over the flat, fast loops while managing potential coastal winds. Strategic pacing workouts simulate race intensity, ensuring you can sustain effort without fading in the latter stages.

🏃 Run (21.1 km – Flat, Three Loops, High Energy)
Your run training blends aerobic conditioning with race-pace intervals, perfectly matching the flat, repetitive nature of the three-loop course. Strength work supports joint health and running economy so you can hold form in the lively, crowd-filled final stretch.

✅ Key Benefits for Senior Triathletes

🏆 Age-specific strength training for muscle preservation & bone health

💓 Heart rate & power-based sessions for efficient endurance building

⏱️ Structured VO₂ max & threshold work to maintain top-end speed

🤸 Mobility & flexibility routines to support injury prevention

📈 Periodized 2:1 build-to-recovery structure for sustainable progress

This is more than just a Middle Distance Triathlon training plan—it’s a proven system for senior athletes to race at their best while protecting long-term health. Every session is designed to work with your physiology, not against it.

🔥 Start training with purpose today and take advantage of personalized email coach support included in the plan—ensuring you get guidance, adjustments, and encouragement every step of the way.
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