Masters 40+ Half Distance Triathlon Training: A Smarter 24-Week Build
- Paul M Johnson - CNC,CSNC,PES
- Aug 10
- 3 min read
Updated: Aug 12
This plan is intended for Masters athletes who already have a basic level of triathlon fitness.
Before starting, you should be able to:
Swim 1,500 meters comfortably
Complete a steady 30-mile bike ride
Run 5 miles without excessive difficulty
You do not need to be at peak fitness. The plan begins at approximately 7.5 training hours per week and gradually develops toward a peak of about 12 hours per week.
That progression gives you time to adapt instead of asking your body to absorb a sudden increase in workload. Not sure if you're ready? Use the Triathlon Gut Check Calculator to find out.
Six Months of Training With a Clear Direction
The program uses a 3:1 training cycle: three progressive training weeks followed by one recovery week.
This approach gives Masters athletes time to develop endurance while managing accumulated fatigue. Training increases gradually from approximately 7.5 to 12 hours per week.
Each workout supports your Half Distance preparation without requiring you to organize the entire training process yourself.
Training Designed Around Life After 40
A missed workout should not turn into several days of catch-up training.
The schedule helps you recognize which sessions deserve priority and where recovery belongs. If work, family, travel, or fatigue changes your week, you can return to the plan without forcing missed workouts into an already crowded schedule.
That makes the plan easier to follow consistently—and consistency remains one of the strongest predictors of race readiness.
Effort Levels Based on Your Fitness
Run and bike workouts can be guided by:
Rate of perceived exertion
Heart rate
Cycling power, when available
These measures allow you to adjust for heat, hills, fatigue, and daily readiness. You do not need a power meter to use the plan successfully.
Some sessions will be demanding, while others should feel controlled. The objective is to complete the important work and recover well enough to repeat it.
Strength and Recovery for Masters Athletes
The plan includes 39 functional strength sessions to support movement quality and help your body tolerate increasing endurance volume.
Recovery weeks are equally important. They allow fatigue to decrease before the next training block begins. Removing those lighter weeks may add hours to your schedule, but it can also reduce the quality of the training that follows.
Free Run Gait Video Analysis Included
The purchase of any Andiamo²® triathlon training plan includes a free run gait video analysis.
Submit your running footage and receive observations about your movement and mechanics. Instructions for accessing this service are included with your plan.
View Sample Weeks and Purchase
Review sample training weeks before choosing your preferred platform:
After purchasing, follow the Day 1 instructions to access your included resources and athlete benefits.
Try Splash Class® Free
Want to experience the Andiamo²® training format first?
Enter your email in the Splash Class signup form below. You will receive an access code for the free 12-week Splash Class® swim and strength program. Add it to your current training and experience the structure before purchasing a complete triathlon plan.
Frequently Asked Questions
How many hours per week does the plan require?
The plan begins at approximately 7.5 hours per week and peaks near 12 hours per week.
What should I do if I miss a workout?
Return to the current schedule. Avoid stacking missed sessions into the remaining days, especially when doing so would compromise recovery or an important workout.
Does the plan include recovery weeks?
Yes. The plan uses a 3:1 cycle with three progressive weeks followed by one recovery week.
Do I need a cycling power meter?
No. Workouts can be completed using perceived exertion and heart rate. Power is an additional option for athletes who use it.
Is this a beginner triathlon plan?
No, it is designed for athletes with an established fitness base. Before starting, you should be able to swim 1,500 meters, ride 30 miles, and run 5 miles comfortably.
Is strength training included?
Yes. The plan contains 39 functional strength sessions integrated with the swim, bike, and run schedule.
Is run gait analysis included?
Yes. Every purchased Andiamo²® triathlon training plan includes a free run gait video analysis.
Not Sure Whether This Plan Fits?
Your race date, available training time, and current fitness determine whether this is the right starting point.
Ask an Andiamo²® Coach. Share your schedule and race goal to receive help choosing the most appropriate Andiamo²® plan.
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