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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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.