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.

🌊 Swim Strong at Jurerê Beach

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.

🚴 Conquer the 112-Mile Bike

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.

🏃 Endure the Coastal Marathon

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.

Why This Plan Works for Senior Triathletes

✅ Age-Smart Strength Training
Boost bone density, improve balance, and stay injury-resistant with weekly resistance sessions built for aging athletes.

✅ Zone 2/3 Endurance Focus
Build aerobic capacity without burnout using heart-rate-based workouts that are kind to joints and powerful for performance.

✅ VO2 Max & Speed
Maintain peak output with short, efficient intervals that support your ability to hold pace late into the race.

✅ Neuromuscular & Transition Skills
Improve movement patterns, transitions, and mental sharpness with drills designed to optimize multisport performance.

Plan Features
🕒 Weekly Volume: Begins at 8 hours, peaks at 16

🏊 Swim: 88 sessions (form-focused + distance)

🚴 Bike: 88 structured rides for stamina & strength

🏃 Run: 70 paced runs for endurance & resilience

🏋️ Strength: 38 sessions for power & balance

Included With Your Plan

✔ Heart Rate & Power Zone Workouts

✔ Expert Swim Technique Videos

✔ Advanced Brick Workouts

✔ Sync to Your Favorite Training Device

✔ Senior-Specific Mobility & Strength Modules

Your Time Is Now
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.