You have 44 weeks. Use them like an experienced athlete would: deliberately.
This Masters 40+ Half Distance Triathlon Training Plan is built for athletes who want to prepare for Málaga without compressing fitness, strength, recovery, and race-specific work into the same few months. No prior endurance base is required, making the plan equally useful if you are rebuilding after time away or starting from a lower level of conditioning.
THE TRAINING INVESTMENT
Weeks 1–12 begin at approximately 4 hours and progress toward 10.5.
The priority is simple:
• Establish aerobic durability
• Improve swim technique
• Build general conditioning
• Develop Masters-focused strength
• Create consistency before intensity rises
Weeks 13–44 shift into triathlon-specific preparation, with weekly volume ranging from approximately 8 to 12.5 hours.
Now the return on that foundation starts to show.
Brick workouts develop bike-to-run execution. VO2 max and anaerobic intervals add higher-end intensity. Heart rate, RPE, and cycling power give each important session a measurable purpose rather than relying on guesswork.
THE 3:1 ADVANTAGE
Three progressive weeks are followed by one recovery week.
For a Masters athlete, recovery is not empty space between workouts. It is part of the architecture. The goal is to apply enough stress to move forward, then create enough room to absorb it before the next build begins.
USE RACES AS INFORMATION
C races become controlled laboratories for equipment, transitions, pacing, and fueling.
B races offer a more demanding rehearsal before Málaga.
Use the Race Predictor Calculator to establish performance reference points, the Race Pace Strategy Calculator to organize effort across the 1.9 km swim, 90 km bike, and two-loop 21.1 km run, and the Triathlon Fueling Calculator to refine race-day nutrition.
Video-guided swim drills support technique development. Garmin-compatible workouts reduce friction in daily execution. Personalized email coach support gives you an experienced sounding board when recovery, intensity, scheduling, or race-week decisions need context.
The strongest advantage of a 44-week plan is not more volume.
It is better sequencing.
Build the foundation. Add the right stress. Recover on purpose. Rehearse before it matters. Arrive in Málaga with fewer unanswered questions and more confidence in the system that got you there.
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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.