At 60+, preparing for the Full Distance Triathlon Penghu is as much about managing stress as building fitness. This 36-week triathlon training plan gives you a longer runway to develop endurance, strength, pacing discipline, and race-specific resilience without forcing progression too quickly.
The first 12 weeks rebuild the foundation. Zone 2 endurance, strength work, swim technique, and neuromuscular drills improve aerobic efficiency while supporting muscle mass, bone health, and joint function. That base matters in Penghu, where the 3.8 km ocean swim can bring chop, lateral swells, and the disruption of a beach exit and re-entry between laps.
The following 24 weeks shift toward Full Distance Triathlon performance. Long rides, tempo work, threshold sessions, open-water practice, and carefully placed VO₂ max intervals prepare you for the 180 km bike course, where repeated rolling terrain and relentless crosswinds can punish poor pacing. Training by heart rate, FTP, and RPE helps you control effort instead of chasing speed into the wind.
The marathon is flat, but Penghu’s heat and humidity can turn a fast course into a test of restraint. Long aerobic runs, brick sessions, pacing work, and polarized intensity help you practice running efficiently after a demanding bike leg while avoiding unnecessary fatigue during training.
This plan uses a 2:1 work-to-recovery structure, giving senior athletes regular recovery weeks as volume builds toward roughly 16 hours. Strength training remains part of the program throughout, while swim biomechanics and wearable-compatible workouts give you more ways to monitor efficiency and execution.
Also included are three race-readiness calculators designed to turn training into a practical race plan. The Race Predictor Calculator helps estimate likely performance, the Race Pace Strategy Calculator helps you organize swim, bike, and run pacing, and the Triathlon Fueling Calculator helps you build a fueling approach for a long, hot day in Penghu.
If you want a measured path toward the Full Distance Triathlon Penghu, this plan prepares you for the race’s real demands: ocean movement, crosswinds, sustained endurance, heat, and the need to stay controlled 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.