The Andiamo²® 44-week Senior Triathlete 60+ Half Distance Triathlon training plan gives you time to develop endurance, strengthen your body and practice racing before your main event. Whether you’re new to endurance training or returning after a break, the gradual start helps you establish consistency before longer sessions and higher intensity enter your schedule.
Your progression at a glance
44 weeks • 12-week foundation • 32-week triathlon preparation
Start at 4 hours per week • Peak at approximately 12.5 hours
Two work weeks • One recovery week
Choose this plan for a season with room to learn: low-stress C races let you practice race routines, while B races provide tune-up opportunities to assess fitness, pacing and transitions before the Half Distance Triathlon Brasília.
A calm lake still calls for practiced technique. For the 1.9 km loop in Lake Paranoá, technique-driven swim sessions and progressive drills help you develop an efficient stroke and sustainable effort. The opening 12 weeks emphasize movement quality as weekly training gradually grows from 4 to 10.5 hours.
A fast bike course calls for restraint as well as fitness. Brasília’s two-lap, 90 km route crosses the JK Bridge along wide avenues and gentle rollers. Long, low-intensity sessions build aerobic endurance, while power-, heart rate- or RPE-based pacing work helps you judge a sustainable effort and preserve energy for the run.
A flat run still tests tired legs. Brick sessions prepare you for the change from cycling to running, and structured intervals target VO₂ max and race speed. These workouts support endurance and effort control for the three-lap, 21.1 km waterfront run along Península dos Ministros toward Pontão do Lago Sul.
Throughout the program, resistance training supports muscle mass, bone health and functional mobility. Coordination drills develop movement efficiency and transition skills, with planned recovery to help manage accumulated fatigue. Garmin, smartwatches and compatible training platforms keep your sessions accessible without spreadsheets.
Included race-readiness tools help you put that preparation to work: estimate performance with the Race Predictor Calculator, organize swim, bike and run execution with the Race Pace Strategy Calculator, and build your fueling approach with the Triathlon Fueling Calculator. Bring fitness, practice and race planning together across your season.
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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.