If you are a competitive Masters athlete over 40 preparing for the Half Distance Triathlon Vilamoura-Algarve, this 24-week triathlon training plan is built to help you improve performance without relying on excessive volume. It assumes you already have solid Sprint or Olympic-distance experience and can comfortably swim 1,500 meters, bike 30 miles, and run 5 miles.
Vilamoura-Algarve places a premium on durability and pacing. The 1.9 km ocean swim at Vilamoura Marina is protected by the marina pier, so efficient technique and controlled effort matter more than brute force. Video swim drills and structured swim sessions help refine stroke mechanics, improve economy, and prepare you for open-water conditions.
The 90 km bike course is the defining challenge. With approximately 1,169 m of elevation gain, you need sustained strength, climbing efficiency, and the discipline to avoid overbiking. Heart rate, power, and RPE-based sessions build aerobic durability first, then progress toward VO2 max, anaerobic threshold, and race-specific intensity. This gives you the tools to handle the Algarve's rolling terrain while preserving enough strength for the run.
Then comes the opportunity: a fast, flat, two-loop 21.1 km run along Vilamoura and Quarteira. Brick workouts, progressive endurance runs, and targeted speed work prepare you to run with control off the bike and take advantage of a course that rewards consistent pacing.
For Masters athletes, recovery is part of performance. The plan uses a 3:1 structure, with three weeks of progressive training followed by one recovery week. Weekly volume starts near 7.5 hours and peaks around 12.5 hours, while Masters-focused strength training supports mobility, durability, and resilience.
You also receive three race-readiness calculators: the Race Predictor Calculator to estimate performance, the Race Pace Strategy Calculator to organize swim, bike, and run execution, and the Triathlon Fueling Calculator to build your fueling approach.
This is a performance-focused Half Distance Triathlon training plan for experienced athletes over 40 who want stronger climbing, better race execution, and the durability to race well from the opening swim through the final kilometers of the Vilamoura-Algarve run.
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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.