Prepare for the Half Distance Triathlon Panama City, Panama with a 44-week triathlon training plan designed specifically for athletes age 60 and over. The course combines a 1.9km swim in the Panama Canal, a flat and fast 90km bike through Panama City, and a 21km run along Calzada de Amador.
This long-format plan is ideal if you are new to longer-course racing, returning after time away, or want additional time to build fitness progressively before race day.
✅ 12-Week Base Foundation
The opening phase gradually develops aerobic capacity, muscular endurance, mobility, swim technique, and foundational strength before race-specific training begins.
✅ Panama City Bike Preparation
Progressive endurance rides, power-based sessions, tempo work, and threshold training prepare you to sustain efficient speed across the flat 90km bike course without compromising the run.
✅ Run Durability After a Fast Bike
Brick sessions, progressive run volume, neuromuscular drills, and race-specific pacing prepare you for the three-loop 21km run and help maintain efficient form under fatigue.
✅ Senior-Specific Strength and Recovery
A 2:1 work-to-recovery structure supports adaptation while providing regular recovery. Resistance training helps preserve muscle mass, bone density, joint stability, and functional mobility.
✅ Aerobic Capacity and Speed Maintenance
Long, low-intensity sessions build cardiovascular durability, while strategically placed VO₂ max and interval workouts help preserve aerobic power, coordination, and race-day efficiency.
✅ B and C Race Checkpoints
Lower-priority races provide opportunities to test pacing, fueling, transitions, equipment, and race execution before your primary event.
Training begins around 4 hours per week and gradually builds toward approximately 12.5 hours per week. Workouts use heart rate, power, or RPE and are compatible with Garmin, smartwatches, and major training platforms.
Your plan also includes personalized email coach support and AI run gait video analysis to help improve running mechanics and training efficiency.
Begin a progressive, age-specific path toward confident race-day performance in Panama City, Panama.
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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.