Returning to training at 60+ is easier when you know where to begin. This 44-week Senior Full Distance Triathlon training plan starts at four hours per week, giving you a gradual path toward Mossel Bay, South Africa. Built for athletes aged 60 and older, it accommodates a training break of up to 90 days without requiring a separate base-mileage program.
Your goal is a long day on South Africa’s Garden Route: a 3.8 km sea swim, a 180 km bike ride and a 42.2 km marathon. Santos Beach and the De Bakke resort area provide the setting for the swim start and finish line. Open roads and rolling coastal terrain shape the bike, followed by a run through Mossel Bay’s coastal and town surroundings.
First, rebuild your routine.
The 12-week base phase develops aerobic endurance, swim technique and core strength. Training grows from four hours per week to eight hours in week 11. Two training weeks are followed by one recovery week during this phase, giving you regular time to recover as the workload increases.
Next, extend your endurance.
The 32-week Full Distance Triathlon phase progresses from seven to 15 hours per week. Zone 2 sessions build stamina, while higher-intensity intervals challenge aerobic capacity. Heart rate, power and perceived effort guide your workouts, helping you monitor effort instead of relying on speed alone.
Prepare for the course, one skill at a time.
Open-water practice and video-led swim drills develop confidence and efficiency for the sea swim. Aerobic rides and power-based intervals build endurance for the rolling bike course. Structured run sessions prepare you for sustained effort, while coordination drills help you practice smoother movement and transitions.
Keep strength in the picture.
Across the program, 96 senior-specific resistance sessions support muscle strength, power and bone health. Smart-device compatibility helps you follow sessions and review your training.
Optional B and C races offer opportunities to test pacing, nutrition and race-day focus before Mossel Bay. Your plan also includes three race-readiness calculators: the Race Predictor Calculator to estimate performance, the Race Pace Strategy Calculator to organize swim, bike and run execution, and the Triathlon Fueling Calculator to build your fueling approach. Use them to shape decisions you can rehearse during training.
Choose this 44-week Senior 60+ Full Distance Triathlon training plan and start building toward Mossel Bay with a clear weekly schedule.
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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.