Your training time is valuable. Spend it where it produces the greatest race-day return.
This 24-week Masters 40+ Half Distance Triathlon Training Plan is built for experienced Sprint and Olympic-distance athletes who already possess a solid endurance base and want a more precise path toward Málaga, Spain.
Recommended starting fitness:
Swim 1,500 meters comfortably
Bike 30 miles at a sustained effort
Run at least 5 miles comfortably
If those benchmarks are already part of your fitness, the goal is not to pile on more training. It is to allocate stress intelligently.
PRECISION OVER EXCESS
Training begins around 7.5 hours per week and peaks near 12.5 hours. A 3:1 structure places three progressive training weeks ahead of a recovery week, giving harder work room to produce value before the next build begins.
Think of it as performance asset allocation: endurance, strength, intensity, technique, and recovery each have a job. Nothing needs to consume the entire portfolio.
HOW THE PLAN EVOLVES
Early weeks reinforce aerobic endurance, movement quality, swim technique, and strength.
As fitness develops, VO2 max and anaerobic-threshold sessions add higher-intensity work without abandoning the aerobic foundation that supports Half Distance Triathlon performance.
RPE, heart rate, and cycling power guide swim, bike, and run execution so important sessions have a clear purpose rather than becoming another hard day.
Masters-focused functional strength work supports durability and movement quality throughout the six-month build, while instructional swim drills and watch-compatible swim sessions make technical work easier to execute consistently.
MÁLAGA REWARDS RESTRAINT
The 1.9 km swim, 90 km bike, and two-loop 21.1 km run create a race where early enthusiasm can become late-race cost. Your preparation is designed around controlling effort, preserving durability, and making good decisions when fatigue begins to influence pace.
Use the Race Predictor Calculator to establish performance reference points, the Triathlon Fueling Calculator to organize race-day nutrition, and the Race Pace Strategy Calculator to build a deliberate swim-bike-run execution plan.
Personalized email coach support is available when recovery, intensity, scheduling, or race-week decisions need an experienced second opinion.
You already know how to work hard. The advantage now is knowing where hard work belongs, where recovery belongs, and how to make 24 weeks of training produce a more complete race-day system.
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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.