This evidence-based training plan is designed for Senior Triathletes aged 60+ training for a full-distance triathlon. Built on principles of physiological adaptation, performance analytics, and periodization, it provides the structure and support to help you race strong and stay healthy.
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🏊♂️🚴♂️🏃♂️ Why This Plan Stands Out
✔ Progressive Adaptation
Starts with 12 weeks of foundational endurance, followed by 24 weeks focused on race-specific performance.
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✔ Precision Metrics
Training guided by Max Heart Rate (MHR), Functional Threshold Power (FTP), and RPE. Compatible with Garmin and endurance platforms.
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✔ Proven Periodization
Uses a 2:1 cycle—two weeks of training followed by one recovery week—to avoid burnout and build sustainable fitness.
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👟 Tailored for Senior Triathletes
💪 Strength & Bone Health
Weekly resistance workouts help maintain bone density, prevent muscle loss, and support joint health.
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❤️ Smart Endurance Training
Long, steady aerobic sessions (Zone 2/3) build cardiovascular fitness with low wear and tear.
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🔥 VO2 Max & Speed Work
Occasional intervals maintain aerobic power and efficiency without overtraining.
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🧠 Neuromuscular Activation
Drills improve coordination, reaction time, and smooth transitions.
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🗓️ 36-Week Training Structure
Phase 1: Endurance & Neuromuscular Priming (12 Weeks)
Develops aerobic base and cellular energy systems
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Enhances swim technique with proprioceptive drills
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Introduces VO2 max work for early cardiovascular gains
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Phase 2: Race-Specific Performance (24 Weeks)
Increases volume with tempo runs, long rides, and open-water swims
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Adds threshold and VO2 intervals to improve stamina
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Peaks at 16 hours/week using a polarized intensity model
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🚀 Performance Optimization Features
Swim Biomechanics – Improve symmetry, catch, and efficiency
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Data-Driven Workouts – Use HRV, power-to-weight, and pacing tools
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Structured Strength Training – Build durability and muscle efficiency
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Smart Swim Integration – Compatible with wearable tech for feedback
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🎯 Built for Senior Triathletes 60+ Seeking Results
Whether you're going for a personal best or your first finish line, this plan helps you train smarter, recover faster, and perform at your best—without compromising your health.
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👉 Begin your 36-week journey today. Train smart. Race strong. Age with power.
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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UNLOCK MORE SENIOR 60+ TRAINING PATHS →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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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.