Prepare for race day with a focused 36-week training plan built specifically for senior triathletes aged 60+. Whether you’re chasing a personal best or aiming to finish strong at the North American Championship, this program blends science, structure, and smart recovery to help you perform at your peak—safely and confidently.

✅ Why This Plan Works for Senior Triathletes 60+
✔ Progressive Adaptation
The plan starts with 12 weeks of base endurance training and gradually builds over 24 weeks of race-focused work. Each phase supports long-term progress while reducing injury risk.

✔ Precision Metrics
Train using Max Heart Rate (MHR), Functional Threshold Power (FTP), and Rate of Perceived Exertion (RPE). Sync with Garmin and endurance platforms for accurate performance tracking.

✔ Effective Periodization
Uses a 2:1 structure—two weeks of training followed by one week of recovery—to maximize gains without overtraining.

🗓️ 36-Week Training Structure
Phase 1: Endurance & Neuromuscular Priming (12 Weeks)
✅ Build aerobic base and energy efficiency
✅ Improve swim technique with proprioceptive drills
✅ Begin VO2 max intervals for early cardiovascular gains

Phase 2: Race-Specific Performance (24 Weeks)
✅ Increase volume with tempo runs, long rides, and open-water swims
✅ Add threshold and VO2 intervals to enhance stamina
✅ Peak at 16 hours/week using a polarized training approach

💪 Optimized for Senior Athletes
✔ Strength & Bone Health
Weekly resistance sessions maintain muscle mass and support joint integrity.

✔ Smart Endurance Sessions
Low-intensity aerobic training (Zone 2) boosts heart health with minimal strain.

✔ VO2 & Speed Work
Targeted intervals help maintain power and efficiency without fatigue.

✔ Neuromuscular Activation
Movement drills improve balance, agility, and transitions.

🚀 Performance Enhancers
✔ Swim Biomechanics – Enhance stroke efficiency and reduce drag
✔ Bike & Run Data Tools – Use HRV, pacing, and power metrics for smarter workouts
✔ Wearable Swim Tech – Receive detailed swim instructions directly on your device.
✔ Structured Strength Training – Build durability and long-term resilience

🎯 Built for Senior Triathletes 60+
Train smart, recover well, and arrive at the starting line prepared. This plan helps you stay strong, healthy, and ready to race your best.

👉 Begin your 36-week journey today.

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