Senior Triathletes 60+ - 12 WK Sprint Triathlon Training
(+ Strength Training for Senior Triathletes)

Train Smarter. Race Stronger. Dominate Your Age Group.

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Are you a senior triathlete aged 60+ who’s still hungry to compete—and win? This 12-week high-performance sprint triathlon plan is crafted exclusively for seasoned athletes like you: strong, experienced, and ready to race with purpose.

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Built on the latest sports science and senior-specific principles, this program is not a beginner’s guide. It’s for dedicated athletes who want to outpace the field, maximize performance, and train intelligently with age in mind.

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✅ Why Choose This Plan?

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🔬 Designed for Competitive Seniors

You’ve built a strong fitness base. Now it’s time to leverage that foundation with a plan that starts with VO₂ max intervals from Day 1.

Each week integrates advanced components like:

• Strength training for bone health

• Endurance sessions to protect the heart

• Neuromuscular drills to enhance reaction time

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📈 Scientifically Structured for Results

• Device-Synced Workouts – Automatically upload to your smartwatch or bike computer. No spreadsheets or guesswork.

• 2:1 Periodization – Train hard, then recover strategically. This structure helps prevent burnout and ensures continued gains.

• Race-Ready Efficiency – Each workout is tailored for senior athletes with a long-term view of performance and recovery.

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🚀 What’s Inside the Plan?

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🏊‍♂️ Swim Training – 46 Sessions (14+ Hours)

• High-intensity intervals to boost stamina

• Technique-focused instructional videos

• Auto-synced workouts for poolside convenience

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🚴 Bike Workouts – 41 Sessions (34+ Hours)

• VO₂ max & sprint intervals for speed and strength

• Threshold sessions using RPE, heart rate, or power

• Hill training for muscular endurance

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🏃 Run Training – 33 Sessions (17+ Hours)

• Tempo runs and anaerobic threshold workouts

• Precision pacing sessions

• Optional power-based running integration

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🏋️ Strength Training – 17 Sessions (13+ Hours)

• Triathlete-specific resistance exercises

• Protects bone density and combats age-related muscle loss

• Safe, guided video-based sessions

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🧠 Smarter Training, Built for Seniors

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🫀 Endurance Without Injury

Zone 2/3 aerobic sessions improve cardiovascular performance without overtaxing the joints—perfect for sustainable progress.​

🥗 Race-Focused Nutrition

This plan emphasizes hydration, electrolytes, and carbohydrates for faster recovery and steady energy.

💨 VO₂ Max & Speed Work

High-intensity intervals are baked in to keep your aerobic capacity sharp and your race-day edge intact.

⚡ Neuromuscular Efficiency

Specialized drills target coordination, fast transitions, and better form—crucial for competitive age-group racing.

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🔥 This Isn’t Just Another Training Plan

This is a senior-specific, high-performance blueprint for experienced triathletes who want to train smart, stay strong, and race to win. Whether you're chasing a personal best or eyeing the podium, this plan will get you there.

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✅ Start Your 12-Week Plan Today​