The Competitive Masters 44-Week Full Distance Triathlon Training Plan is designed for ambitious athletes aiming for peak performance—whether you’re chasing a personal best or a podium finish.
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Even if you haven’t trained in the last 90 days, this structured plan requires no base mileage and will systematically build your endurance, strength, and speed.
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A Proven 44-Week Training System
This elite training program is strategically divided into two key phases:
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✅ 12-Week Base Phase – Develop endurance, refine technique, and build foundational strength with a progressive 3:1 training cycle (3 weeks load, 1 week recovery). Start at 4 hours per week, peaking at 8 hours in Week 11.
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✅ 32-Week Full Distance Triathlon Phase – Enhance endurance, speed, and race-day performance. Training begins at 7 hours per week, increasing to 15 hours at peak weeks to ensure optimal preparation.
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Data-Driven, Garmin-Compatible Training
This structured plan syncs automatically with Garmin devices, utilizing Rate of Perceived Exertion (RPE), Heart Rate, and Power Zones for optimized performance in every swim, bike, and run session.
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Comprehensive Training Breakdown
🏋️ Strength Training – 96 sessions (63:50 hours) to improve power and endurance.
🏊 Swim Training – 166 sessions (60:32 hours) with video-guided drills.
🚴 Bike Training – 152 sessions (185:07 hours) featuring power-based ride structures.
🏃 Run Training – 122 sessions (95:30 hours) including heart rate & power-based intervals.
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Advanced Training Features for Maximum Gains
✔️ Video-Guided Swimming Drills – Enhance technique and efficiency.
✔️ Structured Bike & Run Workouts – RPE, heart rate, and power-based precision sessions.
✔️ Strength Training with Expert Video Instruction* – Designed for Competitive Masters 40+.
✔️ Progressive Load Training – Gradual adaptation for endurance, speed, and race-day strength.
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Train Smarter. Race Faster. Dominate Your Full Distance Triathlon.
This 44-week triathlon training plan is built for serious Masters athletes who are committed to elite-level preparation and peak race-day performance.
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🚀 Take your training to the next level—commit to your Full Distance Triathlon success today!
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
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Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!
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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.