This 12-week plan is for experienced Senior 60+ triathletes who already have a fitness base and want to compete—not simply complete—the CapTex Tri Sprint in Austin, Texas.
Sprint racing demands speed, VO2 max, power, efficient movement, and the ability to run hard immediately off the bike. This plan develops those abilities while organizing the workload specifically for the 60+ athlete.
YOUR 12-WEEK BUILD
Training begins with purposeful intensity from Week 1. A 2:1 load-to-recovery schedule provides two progressive training weeks followed by a recovery week, allowing you to repeatedly challenge your fitness while creating regular opportunities to absorb the work.
SWIM
Technique, endurance, and VO2 intervals prepare you for the 750 m open-water swim in Lady Bird Lake.
BIKE
VO2 max intervals, sprint efforts, threshold work, and muscular endurance prepare you for the fast 12.3-mile downtown bike. Sessions use RPE, heart rate, or power.
RUN
Tempo, threshold, track, and brick sessions develop the speed and durability required for the 3.1-mile run off the bike.
STRENGTH
Triathlon-specific resistance training supports muscle retention, force production, bone health, and long-term durability.
THE SENIOR 60+ APPROACH
Zone 2/3 training builds aerobic endurance between demanding sessions. VO2 max work maintains high-end aerobic capacity. Neuromuscular drills reinforce coordination and efficiency, while the 2:1 structure provides more frequent recovery.
Structured workouts auto-sync with compatible devices, and race-specific fueling, hydration, technique guidance, and instructional resources are included.
CapTex Sprint gives you little room for poor pacing or wasted effort. Over 12 weeks, you'll prepare to connect the 750 m swim, 12.3-mile bike, and 3.1-mile run into one fast race.
Built for the Senior 60+ athlete who still cares about the clock, the PR—and maybe the podium.
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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.