Whether it’s your first full distance or you're aiming for a stronger finish, this 24-week plan is tailored to support your body, sharpen your mind, and maximize your race-day potential.
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🌊 Swim Strong at Jurerê Beach
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Glide through 2.4 miles of clear, calm Atlantic waters averaging 68°F (20°C). This plan builds your endurance and technique, preparing you for a confident, energy-efficient swim start.
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🚴 Conquer the 112-Mile Bike
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Navigate scenic countryside with rolling hills and sharp turns. With focused power intervals and longer rides in your training, you’ll handle climbs and corners like a pro—even in Brazil’s 75–85°F humidity.
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🏃 Endure the Coastal Marathon
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Race the 26.2-mile flat coastal run under tropical sun and heat. You’ll train with strategic pacing and heat acclimation strategies, so you can stay strong—lap after lap.
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Why This Plan Works for Senior Triathletes
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✅ Age-Smart Strength Training
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Boost bone density, improve balance, and stay injury-resistant with weekly resistance sessions built for aging athletes.
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✅ Zone 2/3 Endurance Focus
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Build aerobic capacity without burnout using heart-rate-based workouts that are kind to joints and powerful for performance.
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✅ VO2 Max & Speed
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Maintain peak output with short, efficient intervals that support your ability to hold pace late into the race.
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✅ Neuromuscular & Transition Skills
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Improve movement patterns, transitions, and mental sharpness with drills designed to optimize multisport performance.
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Plan Features
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🕒 Weekly Volume: Begins at 8 hours, peaks at 16
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🏊 Swim: 88 sessions (form-focused + distance)
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🚴 Bike: 88 structured rides for stamina & strength
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🏃 Run: 70 paced runs for endurance & resilience
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🏋️ Strength: 38 sessions for power & balance
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Included With Your Plan
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✔ Heart Rate & Power Zone Workouts
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✔ Expert Swim Technique Videos
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✔ Advanced Brick Workouts
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✔ Sync to Your Favorite Training Device
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✔ Senior-Specific Mobility & Strength Modules
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Your Time Is Now
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You've earned the right to race smart and finish strong. Let this Full Distance Triathlon training plan for Florianópolis be your edge—designed to help you thrive, not just survive.
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