Prepare for the Half Distance Triathlon Puerto Rico in San Juan with a 24-week Half Distance Triathlon Training Plan designed specifically for experienced senior triathletes age 60 and over. The program combines endurance, strength, speed, recovery, and race-specific training for the demands of Puerto Rico’s swim, bike, and run course.
From the 1.2-mile swim in Condado Lagoon to the 56-mile coastal bike and 13.1-mile run through Old San Juan, training progressively develops the fitness, durability, and pacing skills needed to race confidently in warm Caribbean conditions.
Who Is This Plan For?
This triathlon training plan is ideal if you can comfortably complete:
✔ Swim: 1,500 meters
✔ Bike: 30 miles
✔ Run: 5 miles
How This Plan Prepares You for Puerto Rico
🏊 Swim Efficiency and Endurance
Aerobic swimming and technique drills improve stroke efficiency, pacing, and endurance for the Condado Lagoon swim while helping conserve energy for the bike and run.
🚴 Coastal Bike Strength and Pacing
Endurance rides, tempo sessions, threshold work, and race-specific cycling prepare you for sustained effort across Puerto Rico’s warm, exposed coastal bike course.
🏃 Old San Juan Run Preparation
Brick workouts, aerobic endurance, threshold training, and neuromuscular sessions prepare your legs for the 13.1-mile run after 56 miles of cycling.
💪 Strength, Muscle and Bone Health
Integrated resistance training supports muscular strength, joint stability, movement quality, and bone health for athletes 60+.
🔄 Senior-Specific 2:1 Periodization
Two progressive training weeks are followed by a recovery week, helping you absorb training while managing accumulated fatigue.
📈 Progressive Training Volume
Weekly training starts near 7.5 hours and peaks around 12.5 hours as Half Distance Triathlon race fitness develops.
⚡ VO₂ Max and Threshold Training
Strategically placed higher-intensity sessions help maintain aerobic capacity, speed, coordination, and performance.
Additional Features
✔ Heart rate, power, and RPE-based training
✔ Video-supported swim drills and strength exercises
✔ Workouts compatible with supported training devices
✔ Personalized email coach support
✔ AI run gait video analysis to improve running mechanics and efficiency
Train for the Half Distance Triathlon Puerto Rico with a plan built around the needs of senior triathletes 60+ and the specific demands of racing in San Juan.
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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.