For senior triathletes 60 and over, the Half Distance Triathlon Curitiba Brazil is a race that rewards patience, durability, and smart pacing. This 44-week triathlon training plan gives you the time to build those qualities gradually, whether you are returning after time away or starting with a limited endurance base.
The first 12 weeks focus on rebuilding the fundamentals. Training begins around 4 hours per week and develops aerobic fitness, mobility, muscular endurance, swim technique, and functional strength before the more demanding work begins. From there, the 32-week race-preparation phase increases volume progressively, peaking near 12.5 hours per week.
That progression is matched to the demands of Curitiba. In Passaúna Reservoir, the 1.9 km swim is supported by technique-driven sessions and drill progressions that improve efficiency and help you conserve energy for the rest of the race.
On the single-loop 90.1 km bike, long aerobic sessions, heart rate and power-based workouts, and carefully placed intensity build the endurance needed to sustain steady effort without creating unnecessary fatigue. VO2 max sessions are introduced strategically to help maintain top-end aerobic capacity and race speed.
The 21.1 km run at Parque Barigui is prepared for with progressive running, brick workouts, pacing practice, and neuromuscular drills that reinforce coordination and movement efficiency late in the race.
Because recovery needs change with age, the plan uses a 2:1 structure: two weeks of progressive training followed by one recovery week. Strength work supports muscle mass, bone health, joint stability, and long-term resilience, while device-compatible sessions can be guided by heart rate, power, or RPE.
C races are used as low-pressure rehearsals, while B races provide stronger checkpoints to test pacing, transitions, and race readiness before Curitiba.
Three additional tools support your final preparation: the Race Predictor Calculator to estimate performance, the Race Pace Strategy Calculator to shape swim, bike, and run execution, and the Triathlon Fueling Calculator to organize your race-day nutrition approach.
This Senior 60+ Half Distance Triathlon training plan is built to help you arrive in Curitiba fit, durable, and ready to race with confidence.
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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.