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

Whether you’re rebuilding a foundation, maintaining strength, or pushing toward a personal best, this expertly designed training plan supports athletes over 60 who are committed to intelligent training, long-term health, and peak performance in every decade of life.

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💪 Build Strength & Preserve Bone Health

Combat age-related muscle loss and preserve bone density with progressive resistance training. The plan begins with three functional strength sessions per week, increasing in load and complexity to support joint integrity, posture, and lifelong athleticism.

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🧠 Train Smarter with Endurance That Lasts

Sustainable performance starts with smart endurance work. Longer, low-intensity aerobic sessions (Zone 2/3) build a strong cardiovascular engine—without accumulating excessive fatigue. This is training built for longevity, not burnout.

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🏃 Maintain Speed & VO2 Max

Yes, speed still matters. Strategically placed high-intensity intervals help maintain VO2 max and metabolic flexibility—essential ingredients for race-day performance and long-term vitality.

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⚡ Enhance Neuromuscular Efficiency

Stay sharp with neuromuscular activation drills designed to improve coordination, reaction time, and movement economy. Master transitions and race execution with greater precision and confidence.

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🔄 Structured Weekly Progression

The plan follows a proven 2:1 model—two weeks of building followed by one week of recovery. Weekly training volume starts at 6.5 hours and progresses to 11 hours, scaled appropriately for age, ability, and recovery needs.

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🧱 Functional & Periodized Strength Training

Using the NASM OPT™ Model, you'll progress through stabilization, endurance, hypertrophy, maximal strength, and power phases. This systematic structure builds athletic capacity while minimizing injury risk.

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🏊 Comprehensive Swim, Bike & Run Guidance

• Swim: Technique-focused drills to improve stroke mechanics

• Bike & Run: Structured sessions using RPE or heart rate zones

• Run/Walk: Joint-friendly strategies to boost endurance

• Strength: Video-guided workouts tailored for the older athlete

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📈 Benchmark & Progress

Conclude the program with an FTP or Ramp Test and a low-intensity brick workout to measure gains and set the stage for your next training phase.

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Don’t Let Age Define You—Let Your Drive Do That.

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Join the 12-Week Senior Triathlete Base Plan Today.

Rediscover your strength, sharpen your endurance, and prepare for your most empowered season yet.