This 16-week competitive standard distance triathlon plan is built specifically for female athletes aged 40+ who already train consistently and want to race at a high age-group level, including qualification-focused events.
The plan uses a proven 2 build + 1 recovery structure, balancing progression with recovery to suit female physiology. Training frequency is 3 swims, 3 bikes, and 3 runs per week, with peak training weeks reaching 10–12 hours.
Swim sessions progress toward race-specific intensity, with volumes building to nearly 3km and a strong focus on pacing, efficiency, and repeatable effort. Bike training prioritises quality turbo sessions mid-week, with flexible weekend options (outdoor or turbo) building to ~3 hours. Run training includes aerobic development, threshold work, race-pace sessions, and long runs of up to ~1:30 for experienced athletes.
The plan includes brick sessions, fuelling and recovery guidance, mindset prompts, and reflection questions to support confidence and execution. A female-specific strength programme (2x/week) is included to develop max strength, single-leg stability, and durability, with clear modifications for athletes who are newer to strength training.
This is a demanding but well-managed plan for athletes who want to train smart, stay healthy, and race with confidence.
This plan was created by Jennie Jones, Head Coach at Tribirdsport Coaching. Jennie specialises in coaching female endurance athletes aged 40+, combining structured swim, bike, run training with strength, fuelling, and mindset support. She has completed multiple long-distance triathlons and now focuses on helping athletes train consistently, build confidence, and race to their potential while staying healthy.
For support, questions, or coaching options, visit www.tribirdsportcoaching.com or email jennie@tribirdsportcoaching.com
I am a British Triathlon Level 3 High Performing Triathlon Coach.
Tribirdsport Coaching is an Individual & Group Coaching business. I provide training plans remotely & locally which are specific to each athletes individual goals.
My coaching philosophy is to coach the person first then the athlete, It’s not just Triathlon Coaching, it’s almost like Life Coaching for Triathletes!