Lima rewards athletes who can stay controlled, efficient, and consistent from the swim through the final kilometers of the run. This 24-week Half Distance Triathlon training plan is built for triathletes age 60 and over who want to prepare for Peru’s fast coastal course while protecting recovery, strength, and durability.
The race begins with a 1.9 km (1.2-mile) Pacific Ocean swim from Agua Dulce Beach in Chorrillos. Late-April water temperatures average about 19-21°C (67-70°F), while swell, chop, and sighting conditions can vary. Technique-focused swim sessions, aerobic conditioning, and video-supported drills help improve efficiency while conserving energy for the bike.
The 90 km (56-mile) bike follows the Costa Verde coastal corridor in repeated laps. Official course materials have listed about 373 m (1,224 ft) of total climbing, so the route is fast but not perfectly flat. Long straights favor sustained aerodynamic riding, while short rises, U-turns, and coastal wind can interrupt rhythm. April winds average roughly 12-13 km/h (7.6-8.2 mph) and are predominantly southerly. Heart-rate and power-based sessions, progressive endurance work, and later VO2 max and threshold training help you hold steady output without overreaching.
The 21.1 km (13.1-mile) run stays along the Costa Verde and is largely flat and fast. April daytime temperatures commonly reach the mid-20s°C (mid-70s°F), with warmer days possible. Progressive run volume, neuromuscular work, and a 2:1 build-to-recovery structure help preserve leg strength and movement quality as fatigue builds.
For the Senior Triathlete 60+, the advantage is balance: weekly volume starts near 7.5 hours and peaks around 12.5 hours, resistance training supports muscle mass and bone health, aerobic sessions build endurance, and strategically placed higher-intensity work helps maintain speed and aerobic capacity.
Also included are three race-readiness tools: 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 a practical fueling approach.
This Half Distance Triathlon training plan is best suited to athletes who can already swim 1,500 m (1,640 yd), bike 48 km (30 mi), and run 8 km (5 mi) consistently and want senior-specific preparation for Lima’s pace, wind, coastal conditions, and endurance demands.
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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.