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.

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Muscle and Motion App Required*
To receive your purchase training benefits follow the instructions on Day 1 of your training plan.