Race Your Full Distance Triathlon – 44-Week Competitive Plan for Senior Triathletes 60+
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This 44-week plan is crafted exclusively for Senior Triathletes 60+ who want to race strong, stay healthy, and perform at their best—whether you're chasing a personal milestone or a podium finish.
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Even if you haven’t trained in the past 90 days, this plan requires no base mileage and gradually builds endurance, strength, and speed in a smart, sustainable way.
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A Proven Two-Phase System for Senior Athletes
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✅ 12-Week Base Phase:
Build aerobic capacity, strengthen your core, and refine technique with a progressive 2:1 cycle (2 weeks load, 1 week recovery). Training starts at just 4 hours per week, peaking at 8 hours in Week 11.
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✅ 32-Week Full Distance Phase:
Maximize endurance, race-day readiness, and speed. Weekly volume grows from 7 hours to 15 hours at peak to ensure you're fully prepared to go the distance.
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Built for the Senior Athlete's Physiology
Strength & Bone Health: 96 resistance sessions (63:50 hours) maintain muscle, improve power, and support bone density.
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Smart Endurance Training: Prioritize lower-intensity Zone 2/3 aerobic sessions to protect your heart and sustain stamina.
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VO2 Max & Speed Work: Strategic high-intensity intervals help preserve top-end aerobic capacity.
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Neuromuscular Activation: Drills enhance coordination, reaction time, and smoother transitions.
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Smart Device-Compatible, Data-Driven Training
This plan syncs automatically with compatible devices, using RPE, Heart Rate, and Power Zones for every session—making your training efficient, safe, and measurable.
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Full Breakdown
🏊 Swim: 166 sessions (60:32 hours) with video-led open-water drills
🚴 Bike: 152 sessions (185:07 hours) with power-based interval rides
🏃 Run: 122 sessions (95:30 hours) including structured heart rate & power sessions
🏋️ Strength: Targeted, progressive resistance workouts tailored for seniors
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Why Senior Triathletes 60+ Love This Plan
✔️ Video-Guided Swim Drills to perfect form
✔️ Structured Bike & Run Workouts based on RPE, heart rate, and power
✔️ Strength Training with Expert Instruction designed for senior athletes
✔️ Gradual Load Progression to reduce injury risk and boost long-term gains
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Train Smarter. Stay Strong. Finish Proud.
This isn’t just a training plan—it’s a performance strategy designed to help Senior Triathletes 60+ stay competitive, healthy, and race-ready.
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🚀 Commit to your next Full Distance Triathlon with confidence. Start training today!
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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.