Penghu is not a race where fitness alone is enough. For a Senior Triathlete 60+, success comes from building the endurance to cover the distance while also preparing for ocean chop, persistent crosswinds, repeated loops, heat, and humidity. This 24-week Full Distance Triathlon training plan is structured around those demands.
The 3.8 km swim is a two-lap ocean course with a beach exit and re-entry between laps. Technique-focused swim sessions, video-supported drills, and progressive endurance work help you improve efficiency in open water and maintain form when conditions become choppy or lateral swells disrupt your rhythm.
The 180 km bike course is where Penghu can become especially demanding. Three rolling loops and relentless crosswinds require patience, strength, and steady pacing. Long aerobic rides, heart-rate and power-based workouts, Zone 2 and Zone 3 development, targeted VO₂ max sessions, and advanced brick training help you build the durability to stay controlled across the full bike leg rather than spending too much energy fighting the wind.
That matters even more before the 42.2 km marathon through Magong City. The run is flat, but hot and humid conditions can make pacing and fueling increasingly important as the race develops. Progressive endurance running, bike-to-run sessions, neuromuscular work, and training guided by perceived effort help prepare you to maintain movement quality and make better pacing decisions late in the race.
For athletes 60 and over, the plan uses a 2:1 progression-to-recovery structure so hard training is balanced with regular adaptation time. Weekly volume begins around 8 hours and builds to approximately 16 hours. Senior-specific strength and mobility work supports muscle retention, bone health, joint function, and long-term durability.
Three race-readiness calculators are included with the plan. The Race Predictor Calculator helps you estimate likely performance, the Race Pace Strategy Calculator helps you organize swim, bike, and run execution, and the Triathlon Fueling Calculator helps you develop a fueling approach for a long, hot race day.
If you are preparing for the Full Distance Triathlon Penghu, this plan gives you a clear way to train for the course you will actually face: open-water movement, wind resistance, long-duration pacing, heat management, and the challenge of staying efficient deep into the marathon.
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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.