Prepare for the Half Distance Triathlon Punta del Este with a 44-week triathlon training plan designed specifically for athletes age 60 and over. The course combines a 1.9km swim in Maldonado Bay, a two-loop 90km bike featuring Punta Ballena Hill, and a 21.1km coastal run through Punta del Este.
This longer training format is ideal if you are new to longer-course racing, returning after time away, or want additional time to build fitness progressively.
✅ 12-Week Base Foundation
Training begins around 4 hours per week and gradually builds to approximately 10.5 hours. The focus is aerobic conditioning, swim technique, mobility, muscular endurance, and functional strength.
✅ Swim Efficiency for Maldonado Bay
Progressive swim sessions and technique-driven drills help improve stroke efficiency, pacing, and endurance for the 1.9km open-water swim.
✅ Strength for Punta Ballena
The 32-week triathlon-specific phase develops bike endurance, climbing strength, power, and pacing for the two-loop 90km course, including the demands of Punta Ballena Hill.
✅ Run Durability and Coastal Pacing
Brick workouts, progressive run volume, neuromuscular drills, and race-specific pacing help you maintain efficient form and steady effort during the 21.1km coastal run.
✅ 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 Power and Race Readiness
Low-intensity endurance work builds cardiovascular durability, while VO₂ max, threshold, and interval sessions help preserve aerobic capacity and race-day efficiency.
🏁 B and C Race Checkpoints
Lower-priority races let you test pacing, fueling, equipment, transitions, and race execution before your primary event.
Training peaks near 12.5 hours per week. Workouts can be guided by 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.
Begin a progressive, age-specific build toward confident race-day performance in Uruguay.
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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.