The Puerto Rico course combines a 1.2-mile swim in Condado Lagoon, a 56-mile coastal bike, and a demanding 13.1-mile run through Old San Juan. This senior-specific triathlon training plan develops the aerobic endurance, strength, speed, recovery capacity, and race-specific fitness needed to perform confidently in warm Caribbean conditions.
Returning After Time Off?
If you have had a training break or up to 90 days away from structured endurance training, the first 12 weeks rebuild your aerobic base, muscular endurance, mobility, and swim technique. You then progress into a structured 24-week build and peak phase focused on Half Distance Triathlon performance.
Why This Plan Works for Senior Triathletes 60+
🔄 2:1 Training and Recovery Cycle
Two progressive training weeks are followed by a recovery week to support adaptation and help manage accumulated fatigue.
💪 Strength, Muscle and Bone Health
Resistance training supports muscular strength, joint stability, bone health, and long-term durability.
🏊 Condado Lagoon Swim Preparation
Aerobic swim sessions, technique drills, and video-supported instruction improve efficiency, pacing, and endurance for the 1.2-mile swim.
🚴 Puerto Rico Bike Preparation
Heart rate, power, tempo, endurance, and threshold workouts prepare you for sustained effort across the 56-mile coastal bike course.
🏃 Old San Juan Run Preparation
Brick workouts, aerobic running, threshold sessions, and neuromuscular training prepare your legs for the 13.1-mile run after cycling.
⚡ VO2 Max and Speed Development
Strategically placed higher-intensity sessions help maintain aerobic power, coordination, and race-day efficiency.
Training Phases
✔ Weeks 1–12: Aerobic base, strength, mobility, and swim technique
✔ Weeks 13–24: Tempo training, open-water skills, and race-specific bike and run development
✔ Weeks 25–36: Threshold training, race sharpening, pacing, and course-specific preparation
Training begins near 7.5 hours per week and peaks around 12 hours, providing progressive Half Distance Triathlon preparation without unnecessary volume.
Additional Features
✔ Heart rate and power-based structured workouts
✔ Video-supported swim drills
✔ Compatible training-device workouts
✔ Personalized email coach support
✔ AI run gait video analysis to improve running mechanics and efficiency
Prepare for Puerto Rico with structured training built around the demands of racing in San Juan and the needs of athletes 60+.
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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.