🏆SENIOR 60+ FULL DISTANCE TRIATHLON - 44 WEEKS - (ROTH - GERMANY 2026) - PAUL M. JOHNSON
🏆SENIOR 60+ FULL DISTANCE TRIATHLON - 44 WEEKS - (ROTH - GERMANY 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
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 44-week training plan is engineered specifically for senior triathletes aged 60+ and tailored to meet the unique demands of this world-famous race—calm canal swim, rolling countryside bike, and flat, fast marathon through cheering villages.
🌊 Swim Preparation (3.8 km)
✔️ Develop endurance in calm water conditions with 166 structured swim sessions
✔️ Master open-water skills and pacing for Roth’s straightforward canal course
✔️ Improve stroke efficiency with video-led drills for technique refinement
🚴 Bike Preparation (180 km)
✔️ Ride smarter, not harder—185+ hours of progressive, power-based cycling
✔️ Train for Roth’s iconic Solar Hill and rolling terrain with smart zone training
✔️ Build stamina and leg resilience with long, structured endurance rides
🏃 Run Preparation (42.2 km)
✔️ Tackle Roth’s flat, fast run course with 122 race-specific run sessions
✔️ Optimize pacing and durability with heart rate and power zone training
✔️ Integrate brick workouts to adapt to the demands of race day
💪 Designed for Senior Triathletes
✔️ Progressive strength training (96 sessions) to support bone health and power
✔️ VO₂ max and agility work to maintain speed and movement efficiency
✔️ Low-impact aerobic base-building and injury-prevention strategies
📈 What Sets This Full Distance Triathlon Training Plan Apart
✅ No base fitness required—perfect for athletes returning after time off
✅ Structured 2-phase system: Base (12 weeks) + Full Distance Build (32 weeks)
✅ Load progression tailored to reduce injury risk and promote longevity
✅ Session targets based on RPE, heart rate, and power—fully tech-compatible
✅ Optional B and C races to fine-tune your strategy without burnout
🎯 Train for Roth with confidence—maximize your performance and enjoy the journey.
📬 You’ll also get personalized email coach support to guide you every step of the way.
👉 Ready to race Roth strong? Invest in your success and start your Full Distance Triathlon journey today.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:04:00 | 01:30:00 |
|
Run
x3
|
02:22:00 | 03:30:00 |
|
Bike
x2
|
02:50:00 | 05:25:00 |
|
Strength
x1
|
01:06:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:04:00 | 01:30:00 | |
|
|
02:22:00 | 03:30:00 | |
|
|
02:50:00 | 05:25:00 | |
|
|
01:06:00 | 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.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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