This 36-week Full Distance Triathlon training plan is built exclusively for Senior Triathletes aged 60+. With smart structure, expert guidance, and personalized support, it helps you train with purpose, recover with care, and show up ready on race day.
🏊♂️ SWIM (3.8km) – Prepare for the calm waters of Cascais Bay with technique-focused drills and aerobic sets that build comfort, not chaos.
🚴♂️ BIKE (180km) – Ride strong along Portugal’s Riviera and iconic Lisbon roads with a plan that balances power and endurance—without wearing you down.
🏃♂️ RUN (42.2km) – Tackle the scenic, rolling run to Cabo Raso with confidence, supported by tempo work, recovery runs, and strength to go the distance.
💬 Why This Full Distance Triathlon Plan Is Right for You
✔ Progressive Structure – 12 weeks to build your base, 24 weeks to sharpen performance
✔ Smart Recovery Built-In – 2:1 training ratio protects against fatigue and injury
✔ Training by the Numbers – Guided by MHR, FTP, and RPE—fully wearable-friendly
✔ Strength for Life – Weekly resistance sessions preserve muscle and bone health
✔ Gentle Yet Effective Cardio – Zone 2 endurance boosts fitness without excess strain
✔ Agility & Coordination – Neuromuscular drills improve fluidity and transitions
✔ Just Enough Speed – Strategic intervals to maintain sharpness, not stress
✔ Peak Performance Without Burnout – Tops out at 16 hrs/week using a polarized model
🧠 Built with You in Mind
You’re not chasing youth—you’re chasing what’s possible. This plan respects your body, honors your experience, and supports your goals every step of the way.
📈 Extra Benefits Just for You
🏊 Swim efficiency drills & smart pacing tools
💪 Age-specific strength & mobility work
📊 HRV, power, and pacing tools for precision
📬 Email coach support for feedback, questions, and motivation
👉 Start your 36-week journey today and train with the confidence that you’re doing it right—for your body, your goals, and your next finish line. The Full Distance Triathlon Portugal – Cascais is waiting.
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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.