A 44-week build gives a Masters 40+ athlete room to develop fitness without forcing every phase to carry the same load. This Half Distance Triathlon training plan combines a 12-week foundation with 32 weeks of focused preparation for Davao, Philippines, using recovery, strength, and data-guided training as part of performance rather than afterthoughts.
The current Davao course features a 1.9 km ocean swim, a 90 km three-lap counterclockwise bike course with approximately 239 meters of elevation gain, and a 21.1 km run. March conditions are typically hot and humid, with average highs near 33°C/91°F. On a fast course like this, disciplined pacing and efficient fueling can matter as much as raw speed.
BUILD THE PLATFORM
Weeks 1–12 begin around 4 hours per week and progress toward roughly 10.5 hours. The emphasis is foundational endurance, swim technique, general conditioning, and Masters-focused strength work. No prior endurance base is required.
RACE-SPECIFIC PROGRESSION
The following 32 weeks range from about 8 to 12.5 hours per week. A 3:1 structure places three progressive weeks ahead of recovery, helping you absorb the workload while maintaining consistency.
RPE, heart rate, and power guide key sessions. Brick workouts prepare you to run effectively after 90 km on the bike, while VO2 max and anaerobic intervals add targeted intensity as the plan develops. Video-guided swim drills support efficiency, and structured workouts are compatible with Garmin and other smart training devices.
B and C races are built in as useful checkpoints for pacing, transitions, equipment, and fueling before your A-race.
Race-day planning is also included. The Race Predictor Calculator helps estimate potential performance, the Race Pace Strategy Calculator helps organize swim, bike, and run execution, and the Triathlon Fueling Calculator helps you build a fueling approach for Davao’s warm conditions. Personalized email coach support is included whenever questions arise.
Choose this 44-week Masters 40+ plan when you want a longer runway, intelligent recovery, and a structured path to arrive in Davao fit, durable, and ready to execute with control.
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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.