Brasília rewards the athlete who reaches the run with something left. Prepare for that challenge with the Andiamo²® 24-week Senior Triathlete 60+ Half Distance Triathlon training plan. Built for experienced athletes pursuing a personal best or continued competition, it combines endurance, strength and carefully placed intensity with regular recovery.
Your preparation starts at 7.5 hours per week and peaks at 12.5. Two build weeks followed by one recovery week give you a predictable rhythm for managing training fatigue. Low-intensity aerobic sessions develop endurance, while resistance training supports muscle retention, bone health and joint function. Later VO₂ max and threshold sessions target aerobic capacity and speed without making every workout a hard day.
That balance matters across the Half Distance Triathlon Brasília course:
In Lake Paranoá, the single-loop 1.9 km swim calls for efficient, composed swimming. Video swim drills help refine your stroke, while progressive endurance work supports sustained effort from the start at Pontão do Lago Sul.
Across the 90 km, two-lap bike route, wide avenues, gentle rollers and the JK Bridge reward controlled output. Heart rate- and power-based sessions help you practice steady effort and manage changes in terrain, preserving energy for the final discipline.
On the flat, three-lap 21.1 km run around the lake and Península dos Ministros, consistent pacing becomes the priority. Aerobic conditioning and later threshold work support sustained running under fatigue. Transition drills and neuromuscular exercises reinforce coordination and movement economy as you move from bike to run.
Before you begin, you should comfortably swim 1,500 meters, bike 30 miles and run 5 miles. Senior-specific strength routines address muscle balance, flexibility and joint health, and workouts sync with major smart training platforms to simplify following your schedule.
Your plan also includes three race-readiness calculators. Use 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. Together, they help turn your training into a considered race-day strategy.
Choose this Half Distance Triathlon training plan to prepare for Brasília with purposeful workouts, planned recovery and a clear approach to racing strong.
DISCOVER MORE BRASÍLIA TRAINING PLAN OPTIONS
UNLOCK MORE SENIOR 60+ TRAINING PATHS →
TO SET YOURSELF UP FOR SUCCESS – START HERE →
Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
*muscle and motion app required
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.