For a Senior Triathlete 60+, Penghu is the kind of race where patience in training can pay off on race day. This 44-week Full Distance Triathlon training plan gives you time to build endurance gradually, strengthen the body, and prepare for the wind, ocean conditions, heat, and long-duration demands of the course.
The first 12 weeks begin conservatively, starting at about 4 hours per week. That makes the plan suitable if you are returning after time away or beginning without an established endurance base. Aerobic training, technique work, mobility, and strength gradually rebuild the foundation before the larger Full Distance Triathlon workload begins.
Penghu’s 3.8 km ocean swim is two laps with a beach exit and re-entry. Open-water skills and 166 structured swim sessions help you develop the efficiency and durability needed to handle chop, lateral swells, and disrupted rhythm without wasting energy early in the race.
On the bike, the real opponent is often the wind. The 180 km, three-loop course crosses exposed island terrain and the Penghu Great Bridge, where strong crosswinds can make pacing difficult. Across 152 bike sessions, aerobic endurance work and power-based intervals help you develop the strength and control to manage rolling terrain and changing resistance while keeping your effort sustainable.
Then comes the 42.2 km marathon through Magong City. Although the route is flat, heat and humidity approaching 86°F can magnify fatigue. The plan’s 122 run sessions build aerobic durability progressively, while heart-rate, power, and RPE guidance help you learn when to hold back and when to maintain effort.
A 2:1 training-to-recovery rhythm is used throughout, with volume eventually reaching about 15 hours per week. You will also complete 96 senior-specific resistance sessions designed to support muscle mass, bone density, power, and movement quality.
B and C races can be incorporated along the way, giving you practical opportunities to test pacing, equipment, transitions, nutrition, and race-day routines before Penghu.
The plan also includes three race-readiness tools. Use the Race Predictor Calculator to estimate performance, the Race Pace Strategy Calculator to shape your swim, bike, and run execution, and the Triathlon Fueling Calculator to plan nutrition for the long, hot day ahead.
For athletes 60 and over, this is a gradual, structured route toward the Full Distance Triathlon Penghu, with enough time to prepare for the course without rushing the process.
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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.