SENIOR 60+ FULL DISTANCE TRIATHLON - 36 WEEKS - (LANZAROTE - SPAIN 2026) - PAUL M. JOHNSON
SENIOR 60+ FULL DISTANCE TRIATHLON - 36 WEEKS - (LANZAROTE - SPAIN 2026) - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Lanzarote is more than a race—it's a test of will, strength, and endurance. The Full Distance Triathlon Lanzarote features a 3.8km swim through the crystal-clear Atlantic, a demanding 180km bike course across volcanic terrain with 2,549 meters of climbing, and a sun-drenched 42.2km run along coastal paths and villages. Every segment challenges your body and mind. That’s why your preparation matters.
This evidence-based training plan is designed specifically for senior triathletes aged 60 and over. Built on proven endurance science, it helps you train smarter—not harder—for one of the toughest races in the world.
🏊♂️🚴♂️🏃♂️ Why This Plan Works
✔️ Progressive Structure
The 36-week plan begins with 12 weeks of base building, followed by 24 weeks of race-specific work. It gradually increases volume and intensity to reduce injury risk and support long-term gains.
✔️ Smart Training Tools
Workouts are guided by Max Heart Rate (MHR), Functional Threshold Power (FTP), and Rate of Perceived Effort (RPE). The plan is compatible with Garmin, TrainingPeaks, and other endurance platforms.
✔️ Senior-Focused Design
Incorporates weekly strength training to support bone density, joint health, and muscle retention—critical for athletes over 60.
🔥 Performance Highlights
✔️ Zone 2 Endurance to build aerobic capacity with minimal wear and tear
✔️ VO2 Max Intervals to maintain speed and power
✔️ Neuromuscular Drills for smoother transitions and better coordination
✔️ Open Water Preparation to build confidence in race-like swim conditions
✔️ Polarized Intensity model to balance stress and recovery
📅 Plan Breakdown
Phase 1 (12 Weeks)
✔️ Build aerobic base and neuromuscular control
✔️ Focus on swim mechanics and proprioception
✔️ Introduce low-volume VO2 max sessions
Phase 2 (24 Weeks)
✔️ Increase training volume with long rides, tempo runs, and race-specific brick workouts
✔️ Intensify with threshold sessions and open-water swims
✔️ Peak with 16 hours/week of targeted training
🎯 Your Path to the Finish Line
Whether this is your first full distance triathlon or you’re chasing a stronger finish, this plan empowers you to train with purpose. Backed by performance data and tailored to meet the unique needs of senior athletes, it’s your key to racing strong and staying healthy.
👉 Start your journey today.
Train smart. Race strong. Age with power.
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How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:01:00 | 01:30:00 |
|
Bike
x2
|
02:34:00 | 05:00:00 |
|
Run
x2
|
02:08:00 | 03:30:00 |
|
Strength
x1
|
01:12:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:30:00 | |
|
|
02:34:00 | 05:00:00 | |
|
|
02:08:00 | 03:30:00 | |
|
|
01:12:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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