The Competitive Masters 44-Week Full Distance Triathlon Training Plan is specifically crafted for athletes who are focused on peak performance—whether you're striving for a personal best or eyeing a podium finish.
This structured, data-driven program is perfect for athletes at any level. Even if you’ve been away from training for a while, this plan requires no prior base mileage and systematically builds endurance, strength, and speed.
A Proven 44-Week Training System
Our elite training program is split into two key phases:
✅ 12-Week Base Phase: Build endurance, refine technique, and develop foundational strength using a progressive 3:1 training cycle (3 weeks of load, 1 week of recovery). Start with 4 hours per week, peaking at 8 hours by Week 11.
✅ 32-Week Full Distance Triathlon Phase: Elevate endurance, speed, and race-day readiness. Training starts at 7 hours per week and gradually increases to 15 hours in peak weeks, ensuring you are fully prepared for the race.
Data-Driven, Garmin-Compatible Training
This comprehensive plan syncs with Garmin devices to track and optimize your performance using Rate of Perceived Exertion (RPE), Heart Rate, and Power Zones across all swim, bike, and run sessions.
Comprehensive Training Breakdown
🏋️ Strength Training – 96 sessions (63:50 hours) to enhance power and endurance.
🏊 Swim Training – 166 sessions (60:32 hours) with expert video-guided open-water drills.
🚴 Bike Training – 152 sessions (185:07 hours) with power-based ride structures.
🏃 Run Training – 122 sessions (95:30 hours) featuring heart rate & power-based intervals.
Advanced Training Features for Maximum Gains
✔️ Video-Guided Swimming Drills – Perfect your technique and improve efficiency.
✔️ Structured Bike & Run Workouts – Precision training based on RPE, heart rate, and power.
✔️ Strength Training with Expert Instruction – Designed specifically for Masters athletes (40+).
✔️ Progressive Load Training – Gradual adaptation for endurance, speed, and race-day strength.
🚀 Take your training to the next level—commit to your Full Distance Triathlon success today!
Watch on YouTube
Register Here
DISCOVER MORE SOUTH AFRICA TRAINING PLAN OPTIONS
CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
Have questions? Need help in selecting a plan? Let's Chat!
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!
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
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.