A longer preparation window gives a Senior 60+ athlete room to build without rushing the process. This 36-week Half Distance Triathlon training plan combines a 12-week foundation with 24 weeks of progressive race preparation for Davao, Philippines, balancing endurance, strength, recovery, and race-specific intensity.
Davao begins with a 1.9 km ocean swim, followed by a 90 km three-lap bike course with approximately 239 meters of elevation gain and a 21.1 km run. The bike is relatively flat and fast, but March conditions are typically hot and humid, with average highs around 33°C/91°F. For this course, controlled effort and dependable fueling can matter as much as outright speed.
REBUILD BEFORE YOU LOAD
Weeks 1–12 reestablish aerobic conditioning, swim technique, functional strength, joint mobility, and muscular endurance. This gives you a practical re-entry point if recent training has been inconsistent or you are returning after time away.
BUILD WITH RECOVERY BUILT IN
The following 24 weeks progress from about 7.5 hours per week toward a peak near 12 hours. A 2:1 structure uses two progressive weeks followed by recovery, allowing demanding work to accumulate without making fatigue the goal.
Low-intensity endurance remains central, while VO2 max, threshold, tempo, open-water, brick, and neuromuscular sessions are introduced strategically. Heart rate and power targets help regulate effort, especially on Davao’s fast bike course where riding beyond your sustainable range can compromise the run.
Senior-specific resistance training supports muscle strength, bone-loading stimulus, mobility, and durability. Video swim drills reinforce technique, and compatible structured workouts can sync to Garmin and other smart training devices.
RACE DAY STARTS IN TRAINING
Use the included Race Predictor Calculator to estimate potential performance, the Race Pace Strategy Calculator to organize swim, bike, and run execution, and the Triathlon Fueling Calculator to build a fueling approach for Davao’s heat and humidity. Personalized email coach support is included whenever questions arise.
Choose this 36-week Senior 60+ plan when you want enough time to rebuild carefully, progress consistently, and arrive in Davao prepared to manage 113 km with strength, pacing discipline, and 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.