Moving beyond Sprint or Olympic distance—or returning after time away—takes more than adding longer workouts. The Andiamo²® 36-week Senior Triathlete 60+ Half Distance Triathlon training plan gives you 12 weeks to rebuild your foundation before a 24-week build and peak progression prepares you for Brasília’s lake swim, fast bike course and flat waterfront run.
Start with the foundation | Weeks 1–12
Reestablish aerobic endurance, refine swim technique and develop functional strength before race-specific demands increase. Low-intensity endurance sessions build cardiovascular capacity, while resistance work supports muscle mass, bone health and joint mobility. Video-guided swim drills help improve stroke efficiency for the single-loop 1.9 km swim in Lake Paranoá.
Turn fitness into race skills | Weeks 13–24
Tempo sessions and open-water skills connect your training to the Half Distance Triathlon Brasília course. Practice controlled swimming for the start at Pontão do Lago Sul and develop the sustained cycling effort needed across two laps of wide avenues, gentle rollers and the JK Bridge.
Heart rate- and power-based workouts give you clear intensity targets. Bike-run bricks help you rehearse the transition from the 90 km ride to running on tired legs, while neuromuscular drills support coordination and smoother transitions.
Sharpen your execution | Weeks 25–36
VO2 max intervals and threshold sessions target aerobic power and sustained race effort. On Brasília’s flat, three-lap 21.1 km run beside the lake and Península dos Ministros, that preparation supports consistent pacing when fatigue builds. Course-focused training helps you bring swim, bike and run preparation together.
Throughout all 36 weeks, two work weeks alternate with one recovery week. Weekly training starts around 7.5 hours and progresses to 12, giving you a structured workload with planned opportunities to recover. Garmin and other compatible smart platforms make workouts easier to follow and track.
Make your race plan part of your preparation: included with this training plan are 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.
Choose your 36-week Half Distance Triathlon training plan and give yourself time to rebuild, progress and approach Brasília 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.