The Full Distance Triathlon Lanzarote is one of the toughest on the circuit. The 3.8km swim in the Atlantic’s crystal-clear waters, a demanding 180km bike ride through volcanic landscapes with 2,549m of climbing, and a 42.2km coastal run in high heat—this race tests your body and mind.
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This 36-week training plan is designed for competitive Masters athletes (ages 40+) preparing to excel on race day. Grounded in sports science and built around smart periodization, it targets endurance, power, and speed while minimizing the risk of overtraining.
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Why This Plan Works
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✔ Progressive Structure
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Start with 12 weeks of foundational endurance, then shift into 24 weeks of race-specific performance tailored for Lanzarote’s extreme conditions.
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✔ Data-Driven Training
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Workouts are structured using MHR, FTP, and RPE—fully compatible with Garmin and leading endurance analytics tools.
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✔ Periodized for Peak Performance
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A 3:1 overload-to-recovery model supports consistent progress and optimizes recovery to sharpen your peak.
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Your 36-Week Roadmap
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Phase 1: Base Training (12 Weeks)
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✅ Develop aerobic efficiency and metabolic economy
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✅ Improve swim technique with proprioceptive drills
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✅ Begin VO₂ max and neuromuscular conditioning
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Phase 2: Race Prep (24 Weeks)
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✅ Increase long-distance stamina with extended rides, tempo runs, and open-water swims
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✅ Boost lactate threshold and VO₂ max for speed and efficiency
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✅ Peak at 16 hours per week using a polarized intensity model
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Performance-Driven Strategies
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🏊 Swim: Improve hydrodynamics and propulsion with stroke refinement and smart swim sessions.
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🚴 Bike: Train smarter with power-to-weight metrics, HRV analysis, and climbing-specific sessions.
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🏃 Run: Build strength and speed with threshold work, critical velocity pacing, and joint-stabilizing strength circuits.
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If you’re aiming for a breakthrough performance at the Full Distance Triathlon Lanzarote, this plan is your edge. Designed for serious Masters athletes, it applies proven principles, structured volume, and advanced tools to help you arrive at the start line ready to race your best.
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The clock is ticking. Begin your journey today—train with intention, and race with confidence.
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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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CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
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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.