Whether you're stepping up from a Half or returning after a break, this 36-week training plan is built to help you peak at South Africa. Designed specifically for competitive athletes over 40, this structured program optimizes performance while preventing burnout.
Perfect for South Africa's Demanding Course
From the chilly ocean swim at Hobie Beach to the rolling coastal bike loops and flat spectator-lined run, South Africa's full distance race demands strength, strategy, and endurance. This plan prepares you for every challenge:
✔ 12-Week Base Phase – Ideal if you haven’t trained in 90+ days—rebuild fitness without injury risk.
✔ 24-Week Build & Peak Phase – Race-specific workouts to boost stamina, power, and mental grit.
✔ Swim-Optimized – Pool and open-water sessions match race conditions, with video drill integration.
✔ Bike & Run Mastery – Includes brick sessions, tempo rides, threshold runs, and VO2 max intervals.
✔ Masters-Focused Strength Work – Prevents injury, increases power, and supports endurance.
Device-Compatible & Time-Efficient
Easily sync with Garmin and other training tools. Start at just 7.5 hours/week and peak at 12—giving you maximum results without wasting time.
Phase-by-Phase Highlights
🔹 Early – Functional strength, aerobic base, swim skills
🔹 Mid – Tempo & threshold training, brick workouts
🔹 Final – Race-specific intensity, peak conditioning
What’s Inside:
🏋 Strength: 82 sessions | 59 hrs
🏊 Swim: 135 sessions | 47 hrs
🚴 Bike: 120 sessions | 110 hrs
🏃 Run: 98 sessions | 61 hrs
Train Smarter. Race Stronger. Finish Unforgettable.
🔥 Start your journey to Full Distance South Africa today.
Let’s go the distance! 💥
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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.