Prepare for the Half Distance Triathlon Pucón with a 44-week triathlon training plan designed specifically for athletes age 60 and over. The program gives you more time to build endurance, strength, movement efficiency, and race-specific fitness while using frequent recovery periods to manage training stress.
A Longer Build for Senior Athletes
The plan begins with a 12-week base phase, with weekly training progressing from approximately 4 to 10.5 hours. This phase develops aerobic capacity, mobility, foundational strength, swim technique, and overall training consistency.
The following 32 weeks focus on Half Distance Triathlon preparation, with training volume peaking near 12.5 hours per week. The plan uses a 2:1 structure: two progressive training weeks followed by one reduced-load recovery week. This allows senior athletes more frequent opportunities to absorb training and manage accumulated fatigue.
Prepare for the 1.9km Lake Villarrica Swim
Technique-driven swim sessions and progressive drills help improve stroke efficiency, pacing, body position, and aerobic endurance for the one-loop swim in Lake Villarrica, where average water temperature is approximately 66°F/19°C.
Build Strength for Pucón's 90km Bike Course
Pucón's bike course combines climbs, descents, and changing terrain. Long aerobic rides, climbing-focused sessions, VO2 max intervals, threshold training, and workouts based on heart rate, power, or RPE develop the endurance and muscular strength needed to manage the course efficiently.
Run Strong Across Pucón's Three-Lap 21km Course
Brick workouts, pacing sessions, neuromuscular drills, and progressive run training prepare you for the transition from bike to run and the undulating three-lap course through Pucón.
Senior-Specific Training Benefits
The plan includes resistance training to support muscle mass, bone density, joint stability, and functional mobility. Scheduled recovery weeks help reduce excessive training stress, while targeted high-intensity sessions help maintain aerobic power and race speed.
You will also use selected B and C races as controlled checkpoints to practice pacing, transitions, fueling, and race execution before your priority event.
Additional support includes personalized email coach support, AI run gait video analysis, video swim drills, and device-compatible workouts for Garmin and other training platforms.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.