This 36-week Middle Distance Triathlon training plan is built for competitive Masters athletes over 40 aiming to excel on the stunning but challenging Florianópolis course. From the calm sunrise swim at Jurerê Internacional beach to the fast, scenic coastline ride and energetic three-loop run, every workout in this program is tailored to help you perform at your best on race day.

✅ Swim Preparedness for Calm, Fast Waters – Targeted open-water swim sessions, sighting drills, and pacing strategies prepare you for a mass start in warm, calm conditions, ensuring you exit the water strong and confident.

✅ Bike Strength for a Flat but Wind-Exposed Course – Power-based cycling workouts, brick sessions, and controlled interval training sharpen your ability to maintain speed along the coastal route while adapting to potential wind shifts.

✅ Run Efficiency for a Flat, Multi-Loop Finish – Progressive run intervals, race-pace simulations, and strategic fueling practice equip you to hold form and pace over three energetic loops to the finish line.

✅ Masters-Specific Performance Gains – Incorporates heart rate and power-based training, periodized 3:1 load-to-recovery cycles, and strength work designed to preserve lean muscle, reduce injury risk, and boost endurance for athletes over 40.

✅ Structured, Time-Efficient Training – Gradually builds from 7.5 to 12 hours per week, maximizing gains without unnecessary volume—perfect for busy athletes balancing work, family, and training.

✅ Comprehensive Support – Includes swim video resources, VO₂ max intervals, and ongoing adaptation guidance to ensure you’re race-ready when you hit the Florianópolis start line.

From the first week of base training to your peak race-pace sessions, this Middle Distance Triathlon plan blends proven endurance science with the specific demands of the Florianópolis course—so you arrive confident, fast, and ready to deliver your best performance.

Secure your 36-week Middle Distance Triathlon training plan today and gain personalized email coach support to guide you from your first workout to the finish line celebration.
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