🥇 12WK BASE TRIATHLON TRAINING SENIOR TRIATHLETES 60+ W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 12WK BASE TRIATHLON TRAINING SENIOR TRIATHLETES 60+ W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Introducing a 12-week base training program designed exclusively for Senior Triathletes aged 60+. Whether you're building back, staying strong, or chasing a new personal best, this plan is optimized for athletes who value smart training, lifelong fitness, and peak performance in every decade of life.
💪 Strength & Bone Health
Maintain bone density and prevent age-related muscle loss with progressive resistance training. Start with four functional strength sessions per week, then gradually increase load and intensity—supporting joint health, posture, and athletic longevity.
🧠 Smart Endurance Training
Train smarter, not harder. Focus on longer, low-intensity aerobic sessions (Zone 2/3 training) to build a strong cardiovascular base without excessive fatigue. This is sustainable endurance for the long haul.
🏃 VO2 Max & Speed Work
Yes, speed still matters! Incorporate occasional high-intensity intervals to maintain aerobic capacity and metabolic flexibility—key elements for race day success.
⚡ Neuromuscular Activation
Improve coordination, reaction time, and transition efficiency with targeted drills designed to keep your nervous system sharp and race-ready. Glide through transitions like a pro, every time.
🔄 Structured Weekly Progression
Using a proven 2:1 training model, you'll cycle through two weeks of focused build followed by one week of recovery. Training volume starts just over 6.5 hours and gradually increases to 11 hours per week—scaled to your age and ability.
🧱 Functional & Periodized Training
Based on the NASM OPT™ Model, you'll advance through phases of stabilization, strength endurance, hypertrophy, maximal strength, and power. This systematic approach reduces injury risk while enhancing strength and stamina.
🏊 Detailed Swim, Bike & Run Workouts
Instructional swim drills to refine stroke mechanics
Structured bike and run sessions based on your RPE/Heart Rate
Run/walk strategies to reduce joint stress and boost endurance
Video-guided strength sessions crafted for the senior triathlete*
📈 Performance Tracking
End your 12-week journey with an FTP or Ramp Test followed by a low-intensity brick workout. You'll measure tangible progress and be ready to transition into race-specific preparation.
Don’t Let Age Define You. Let Your Determination Do That.
Join our 12-week Senior Triathlete Base Plan and take the next step toward your strongest season yet.
👉 Get Started Today and redefine what it means to age like an athlete.
Explore Similar Options
Have questions? Need help in selecting a plan? Reach out through our contact page.
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $40 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split AI
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
Muscle and Motion App Required*
To receive these benefits, please follow the instructions on Day 1 of your training plan.**
^Training Plan Purchase Benefits May Change/End At Any Time Without Prior Notice
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:14:00 | 00:45:00 |
|
Strength
x2
|
02:03:00 | 01:00:00 |
|
Bike
x2
|
01:17:00 | 00:55:00 |
|
Run
x2
|
01:00:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:14:00 | 00:45:00 | |
|
|
02:03:00 | 01:00:00 | |
|
|
01:17:00 | 00:55:00 | |
|
|
01:00:00 | 00:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.