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.
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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.
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🏊♂️🚴♂️🏃♂️ Why This Plan Works
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✔️ Progressive Structure
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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.
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✔️ Smart Training Tools
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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.
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✔️ Senior-Focused Design
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Incorporates weekly strength training to support bone density, joint health, and muscle retention—critical for athletes over 60.
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🔥 Performance Highlights
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✔️ Zone 2 Endurance to build aerobic capacity with minimal wear and tear
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✔️ VO2 Max Intervals to maintain speed and power
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✔️ Neuromuscular Drills for smoother transitions and better coordination
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✔️ Open Water Preparation to build confidence in race-like swim conditions
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✔️ Polarized Intensity model to balance stress and recovery
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📅 Plan Breakdown
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Phase 1 (12 Weeks)
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✔️ Build aerobic base and neuromuscular control
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✔️ Focus on swim mechanics and proprioception
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✔️ Introduce low-volume VO2 max sessions
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Phase 2 (24 Weeks)
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✔️ Increase training volume with long rides, tempo runs, and race-specific brick workouts
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✔️ Intensify with threshold sessions and open-water swims
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✔️ Peak with 16 hours/week of targeted training
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🎯 Your Path to the Finish Line
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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.
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👉 Start your journey today.
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Train smart. Race strong. Age with power.
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Watch on YouTube
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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EXPLORE MORE LANZAROTE TRAINING PLAN OPTIONS
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Have questions? Need help in selecting a plan? Let's Chat!
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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.