The Long Distance Triathlon Almere-Amsterdam challenges senior triathletes with its fast, flat, and unique below-sea-level course. This 24-week training plan is expertly designed to prepare you for every aspect of this iconic race—from the two-lap 3.8 km swim in the calm Weerwater lake to the 180 km bike ride across flat, windy polder roads, finishing with a scenic four-lap marathon around the lake.

Successful completion of the Long Distance Triathlon requires a solid base of fitness before beginning focused training. This plan assumes a base training requirement of at least 3 months of consistent aerobic exercise, including swimming, cycling, and running, with a weekly training volume of 6-8 hours. This foundation ensures your body is ready to safely increase volume and intensity during the plan’s progression.

The swim portion demands efficient technique and endurance to handle the counterclockwise laps in fresh water. Our expert swim technique videos and progressive swim workouts build your confidence and stamina to smoothly tackle the 3.8 km swim and transition at Lumierepark.

The bike course, spanning two 90 km laps on flat, wind-exposed roads, requires sustained power and smart pacing. VO2 max intervals and speed work in the plan maintain your aerobic capacity and race pace, while strength workouts promote injury resistance—vital for the rigors of 180 km on the bike.

The marathon run combines physical stamina and mental toughness over four laps around Weerwater lake. Neuromuscular drills enhance coordination and transitions, while endurance blocks prepare your body for repeated effort with proper recovery embedded in the 2:1 training structure.

Key Benefits of the Long Distance Triathlon Almere-Amsterdam Training Plan for Senior Athletes 60+:
✅ Base training requirement: 6 months consistent aerobic fitness at 6-8 hours/week
✅ Age-appropriate strength training to protect bones and muscles
✅ Zone 2/3 endurance workouts for sustainable aerobic development
✅ High-intensity intervals to preserve speed and metabolic efficiency
✅ Neuromuscular activation for improved coordination and transitions
✅ Data-driven workouts based on heart rate, power zones, and perceived effort
✅ Progressive volume starting at 8 hours/week, building to 16 hours
✅ Personalized email coaching support to keep you on track

If you’re a senior triathlete ready to elevate your performance, take the next step with a plan tailored for your goals and experience. Begin your journey now with expert guidance and personal coaching support.
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