The CapTex Austin Sprint is a fast, high-intensity race through the heart of Austin, Texas: a 750m swim in Lady Bird Lake, 12.3-mile bike through downtown Austin, and 3.1-mile run to the finish.
For a competitive Masters 40+ athlete, Sprint-distance racing isn't simply about doing less training because the race is shorter. Racing well requires speed, power, durability, and the ability to sustain high intensity across all three disciplines—while managing training stress and recovery appropriately.
This 16-Week Competitive Masters 40+ CapTex Tri Sprint Training Plan is designed around that approach.
BUILT FOR THE MASTERS 40+ ATHLETE
Years of training, racing, career demands, and accumulated physical stress change how an experienced athlete responds to training. This plan strategically balances intensity, endurance, strength, and recovery so you can develop speed without relying on excessive training volume.
Training progresses from aerobic conditioning, strength, and swim technique into VO₂ max intervals, anaerobic threshold work, power sprints, brick sessions, race-pace training, and race-day sharpening.
🏊 750 M SWIM — LADY BIRD LAKE
Technique drills, endurance sets, and VO2 focused intervals develop an efficient stroke and the ability to sustain a strong race pace in open water.
🚴 12.3-MILE BIKE — DOWNTOWN AUSTIN
Heart-rate and power-based training develops the sustained speed and high-end power required for a fast Sprint bike leg. Threshold intervals, VO₂ max sessions, and power sprints prepare you to race hard while preserving enough for the run.
🏃 3.1-MILE RUN — DOWNTOWN AUSTIN
Structured intervals, track sessions, race-pace running, and progressive brick workouts develop the speed and durability required to run strongly immediately off the bike.
WHAT'S INCLUDED
✔ Masters 40+ focused training and recovery
✔ Structured 16-week progression
✔ 3-week build / 1-week recovery cycles
✔ Heart-rate, RPE, and power-based workouts
✔ Garmin-compatible structured sessions
✔ Progressive brick training
✔ Open-water swim preparation
✔ Masters-focused strength training
✔ Technique and educational video resources
✔ Race-specific sharpening and taper
The training is structured around how competitive athletes over 40 develop speed and power, maintain strength, manage recovery, and prepare for the demands of short-course racing.
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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.