Prepare for the Half Distance Triathlon Puerto Rico in San Juan with a 44-week Half Distance Triathlon Training Plan created specifically for senior triathletes age 60 and over. This extended program combines a 12-week foundation phase with 32 weeks of progressive triathlon-specific training to build endurance, strength, durability, and race-day fitness.
The Puerto Rico course includes a 1.2-mile swim in Condado Lagoon, a 56-mile coastal bike, and a challenging 13.1-mile run through Old San Juan. Your training progressively prepares you for these demands while emphasizing the recovery needs of athletes 60+.
✅ 12-Week Foundation Phase
No established base mileage is required. Training begins near 4 hours per week and gradually builds aerobic fitness, swim technique, mobility, strength, and training consistency.
✅ Senior-Specific 2:1 Periodization
Two progressive training weeks are followed by a recovery week, giving you frequent opportunities to absorb training and manage accumulated fatigue.
🏊 Condado Lagoon Swim Preparation
Technique-focused swimming, aerobic endurance, and video-supported drills improve efficiency and pacing for the 1.2-mile swim.
🚴 Puerto Rico Bike Preparation
Endurance rides, tempo work, VO2 max intervals, power-based sessions, and race-specific training build the sustained fitness needed for the 56-mile coastal bike.
🏃 Old San Juan Run Preparation
Progressive running, brick sessions, threshold work, and neuromuscular training prepare your legs for the 13.1-mile run after cycling.
💪 Strength, Muscle and Bone Health
Structured resistance training supports muscular strength, joint stability, mobility, bone health, and long-term athletic durability.
⚡ Aerobic Capacity and Speed
Strategically placed VO₂ max, threshold, and faster sessions help maintain aerobic power, movement efficiency, and race-day speed.
Training Structure
✔ Weeks 1–12: Base fitness, mobility, strength, swim technique, and aerobic development
✔ Weeks 13–44: Half Distance Triathlon endurance, brick workouts, pacing, threshold training, race simulation, and course-specific preparation
✔ Training progresses from approximately 4 hours to a peak near 12.5 hours per week
✔ “B” and “C” races can be used as fitness checkpoints before your primary race
Additional Features
✔ Heart rate, power, and RPE-based workouts
✔ Video-supported swim drills and strength demonstrations
✔ Workouts compatible with supported training devices
✔ Personalized email coach support
✔ AI run gait video analysis to improve running mechanics and efficiency
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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.