SENIOR 60+ FULL DISTANCE TRIATHLON - 36 WEEKS - (VITORIA GASTEIZ - SPAIN 2026) - PAUL M. JOHNSON
SENIOR 60+ FULL DISTANCE TRIATHLON - 36 WEEKS - (VITORIA GASTEIZ - 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
Train for the Full Distance Triathlon Vitoria-Gasteiz, Spain - The race features a 3.8 km swim in Ulibarri-Gamboa Lake, a 180.2 km bike course through the Álava region and along the Camino de Santiago, and a flat, four-loop 42.2 km run through the city center. With race-day temperatures averaging 70–72°F (21–22°C), it's a course that rewards preparation and pacing.
This 36-week training plan is designed for Senior Triathletes aged 60+, based on current exercise physiology, age-specific performance data, and recovery science. It emphasizes durability, efficient adaptation, and injury prevention—all essential for racing well at this iconic European venue.
🏊♂️🚴♂️🏃♂️ Why This Plan Supports Peak Performance
✔ Progressive Structure
Begins with 12 weeks of endurance and strength, followed by 24 weeks focused on race-specific training and taper.
✔ Precision Metrics
Training uses Max Heart Rate (MHR), Functional Threshold Power (FTP), and RPE. Compatible with Garmin and key endurance platforms.
✔ Recovery-Focused Periodization
2:1 training-to-recovery cycle promotes long-term progress without overtraining.
👟 Targeted for Senior Athletes
💪 Strength & Bone Health
Weekly resistance training maintains bone density, supports joint function, and prevents muscle loss.
❤️ Aerobic Efficiency
Long Zone 2/3 sessions build cardiovascular fitness with minimal strain on joints.
🔥 Controlled VO2 & Speed Work
Strategic intervals maintain power and efficiency without high fatigue.
🧠 Neuromuscular Training
Drills sharpen coordination, balance, and transition readiness.
🗓️ 36-Week Plan Overview
Phase 1: Base (12 Weeks)
✅ Builds aerobic foundation and energy systems
✅ Focus on swim form, light VO2 work
Phase 2: Performance (24 Weeks)
✅ Long rides, tempo runs, and race simulation
✅ Peaks at 16 hours/week using polarized training
🚀 Performance Enhancements
✔ Swim form and efficiency drills
✔ HRV, pacing, and power-to-weight tools
✔ Strength sessions built for triathlon demands
✔ Swim tech integration for your compatible smart devices.
🎯 Train Smart for Vitoria-Gasteiz
This plan supports athletes seeking a successful, healthy race experience. Whether it's your first Full Distance Triathlon or a return to form, it provides structure, insight, and purpose.
👉 Begin your training today—with email coach support included.
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🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
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🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split AI
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How it Works
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Track Your Progress
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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
|
02:09:00 | 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 | |
|
|
02:09:00 | 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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