This 36-week evidence-based training program is designed for competitive Masters athletes (ages 40+) transitioning to full-distance triathlon. Grounded in the principles of physiological adaptation, performance analytics, and periodized progression, this structured approach enhances endurance, speed, and neuromuscular efficiency while reducing the risk of overtraining.

Why This Program Stands Out
✔ Progressive Adaptation Framework – Begins with a 12-week mesocycle focused on foundational endurance, followed by a 24-week phase dedicated to optimizing race-specific performance.

✔ Precision Training Methodology – Cycling and running sessions are calibrated using max heart rate (MHR), functional threshold power (FTP), and rate of perceived exertion (RPE), seamlessly integrating with Garmin and endurance analytics platforms.

✔ Evidence-Based Periodization – Implements a 3:1 training model, featuring three weeks of progressive overload followed by one week of active recovery, to maximize peak performance on race day.

36-Week Periodized Training Structure
Phase 1: Foundational Endurance & Neuromuscular Priming (12 Weeks)
✅ Builds aerobic capacity and enhances oxidative phosphorylation efficiency.
✅ Refines swim biomechanics through proprioceptive and neuromuscular training drills.
✅ Introduces VO2 max intervals to stimulate early cardiovascular adaptations.

Phase 2: Race-Specific Performance Development (24 Weeks)
✅ Progressively increases endurance demands with extended cycling, tempo runs, and open-water swim sessions.
✅ Incorporates high-intensity anaerobic threshold (LT2) and VO2 max intervals to improve lactate clearance and efficiency.
✅ Peaks at a training load of 16 hours per week, utilizing a polarized training model for optimal physiological adaptation.

Performance Optimization Strategies
✔ Swim Biomechanics Refinement – Focuses on stroke symmetry, catch efficiency, and hydrodynamic optimization.
✔ Data-Driven Bike & Run Workouts – Utilizes power-to-weight ratios, HRV analytics, and critical power modeling for targeted improvements.
✔ Periodized Strength Training – Develops tendon elasticity, eccentric force absorption, and myofibrillar hypertrophy to enhance durability and efficiency.
✔ Adaptive Swim Workouts – Syncs directly with wearables and smart training platforms for real-time feedback and adjustments.

Designed for serious Masters athletes seeking personal bests or podium finishes, this elite-level training plan leverages cutting-edge periodization, scientifically validated methodologies, and advanced training tools to optimize performance on race day.

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