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Masters (40+) Olympic Triathlon Training Plans

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Is An Olympic Triathlon Masters Plan Right For You?

Our Masters Olympic Triathlon training plans are designed for athletes over 40 years old. Although plenty of younger athletes love them too.

The workouts are just as tough as with our normal training plans, but with more scheduled recovery days. And more strength and conditioning work, so you stay strong and flexible.

Masters triathletes face different challenges to younger athletes. Families, busy careers and lack of sleep are just a few. That said, not all over 40 triathletes require a Masters-specific training plan. Some find it easy to carry on with a normal training load, while others need to change their approach to training.

When to Consider Choosing a Masters Plan:

  • Your training time availability is reduced with work and family commitments.
  • You feel sleep deprived from daily stresses.
  • Your body has different needs in terms of recovery, strength and flexibility training.
  • You suffer recurrent injuries.
  • You feel constantly fatigued or overwhelmed by your regular training.
  • You keep catching colds and other viruses.

Can I Still Race Successfully?

Yes, you can. In fact, by following our Masters plans, you may well race better than ever. The key to success is training consistently, without missing workouts due to injury, fatigue or time limitations. It’s not always about “who can do the most training?”.

All our training plans adhere to the principle of “Progressive Overload”. Meaning that the stress placed upon your body gradually increases over time. By training consistently with regular recovery periods, you’re more likely to absorb the gradually increasing training loads.

How is a Masters Plan Different?

Strenuous Olympic Triathlon training will cause muscle damage. As we mature it can (arguably) take longer for your muscles to adapt and remodel. This decline in rate of recovery will vary according to genetics and training history. Insufficient recovery time can lessen the effect of the workout and leave you more prone to injury. Masters Olympic Triathlon plans have more rest days each week (1 or 2 days per week) and a 1:2 ratio of active recovery weeks to hard weeks (this is 1:3 in regular plans). That means you’ll do two weeks of challenging training, and then take an active recovery week (with around half the training stress).

As we get older, our muscle density begins to decline, and it becomes crucial to counter the effects of age-related muscle loss.

Our Olympic Triathlon Masters plans normally have two scheduled strength and conditioning workouts per week, designed to promote:

  • Performance through improved strength and power.
  • Increased muscle mass.
  • Injury prevention by strengthening connective tissue, muscles, and tendons.
  • Flexibility to maintain power through a full range of movement.
  • Improved bone density.
  • Fat-free body mass (a leaner physique).

All Strength and Conditioning workouts can be carried out at home. There are also alternative exercises if you prefer a gym based workout. 

Training intensely is the key to success in any sport, regardless of age. Strong performances come from having a solid base and workouts that maximise your anaerobic fitness, speed, power and skill. Evidence suggests that higher intensity work with less volume is beneficial for the Masters athlete training for Olympic triathlon. Shorter, more intense workouts will also free up valuable time for recovery and work/family commitments. Masters plans optimise your training time with the right ratio of volume and intensity relevant to each plan. 

As an older athlete with a full life, prioritising is an essential skill. Ideally schedule your week, planning times for family, training, work and sleep. You should also be prepared for the curve balls that cause chaos in your best laid plans. Consistency in training is arguably the most important trait amongst successful Masters athletes. Here are some ideas to help you stick to your regime:

  • Use your commute as an opportunity to train.
  • Add in strength and conditioning at home, with the kids if necessary!
  • If you can’t do a whole session, do part of it, something is always better than nothing.
  • Commit to a lunchtime workout.
  • Double up sessions if necessary, for example run or bike to the pool or tack your strength and conditioning straight after a bike or run (save showering twice).
  • Life will occasionally get in the way and if you need to miss an odd workout, let it go and move on. It happens to us all.

Top Training Tips For An Olympic Triathlon

This is most people’s weakest area, and the aspect they are most concerned about. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program.

Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Break up your swim workouts, into smaller chunks with regular rest periods. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2km session (with frequent short rests). By this stage you could also test yourself with a 1500 non-stop swim.

We suggest you always have some idea of what you’re doing, before you get in the pool. You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. If you follow our training plans, we do all the thinking for you. We also include video swim drills, to help improve different aspects of your stroke.

If you’re thinking of doing a triathlon with an open water swim, it’s a good idea to practice swimming in that environment too. It doesn’t have to be every swim you do but aim for at least two open water swims before you race in open water. We include these workouts in our training plans too, in the lead up to race day.

Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 50 km (or 30 miles). This will give you enough fitness for an Olympic triathlon, with a little to spare. Most of your training can be done at chatting pace, but it’s also good to include some harder efforts.

You can either cycle outdoors in good weather, or indoors using a trainer such as a Wahoo KICKR. Many indoor trainers enable you to link to interactive cycling software like Zwift. This means you can ride with real people in a virtual environment – which makes it more fun. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. However, it’s sensible to do at least some of your training outside on the bike you intend to use during your triathlon. This ensures you’re used to the feel and handling of your race-day bike.

Aim to run twice per week, but be sensible about your speed and distances, to avoid injury. For example, you could start off by running two miles and increase your distance by 1 mile per month until you build up to around 6-miles. In the last few weeks, you could include some runs straight after cycling, just to get used to the feeling. Do most of your running at chatting pace, even if it means you must include some walking. It’s also good to include some harder efforts but interspersed with plenty of easy stuff. Be patient with your running. Impatience leads to injuries, and consistency is your goal.

We include two 40-minute strength and conditioning sessions per week with our olympic triathlon plans. Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s good if you can. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week. Rather than instead of them.

Using An Olympic Triathlon Training Plan

Online training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. 

For a beginner who has some recent background in fitness or sport, we recommend you give yourself at least 16 weeks to get fit and ready for an Olympic triathlon. Ideally longer. The sooner you start, the more time you have to build up your fitness gradually. Fitness adaptations take weeks and months to occur, rather than days.

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About Phil Mosley

5 Stars from 151 reviews

As an athlete and parent, I know how challenging it can be to train effectively for endurance events. Being a certified coach with over 20 years’ experience, the biggest challenge is balancing my client’s training with their lifestyle…

And that’s why I started MyProCoach™ – to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 100+ detailed reviews here). You can also hear from me in a series of 6 short explainer videos below:

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Why Use Our Training Plans?

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Premium, flexible plans

Research-backed plans for any experience-level that fit around your lifestyle. From leading endurance coach Phil Mosley.

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A flexible calendar, targeted training zones, trackable progress and so much more - on any device.

Email access to coach

On top of full help-centre & FAQ support (with videos), our coaches will quickly reply to any questions you have via email.

Our Masters (40+) Olympic Triathlon Plans (6-24 Weeks)

MORE THAN JUST A TRAINING PLAN

We use Training Peaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, Training Peaks is an online calendar that lets you record, track and analyze your training sessions. 

It has a host of great features allowing you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad etc) and follow them in real time. 

Training Peaks enables us to set you in-depth training plans in a way that other formats cannot. Phil Mosley is a Certified Coach and one of the best-selling coaches on the platform.

Certainly! Our training plans allow you to easily swap a few days around each week to suit your availability. Or you can swap out a session, to attend a similar group workout instead. That’s fine. If you opt for Training Peaks Premium (from $9.92 per month) you can even drag & drop your workouts onto different days. We give a few recommendations on how to best do this in our help centre.
We want to provide an affordable and effective training solution, including email coach support for any questions you may have.

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please also share your email so I can send you a series of 5 helpful emails to get you started.

As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help. You also have full access to our online help centre, with videos and articles to help you train effectively.

Yes! Our training plans guide you up to your target “A” race, but it’s also good to include some “B or C” races along the way. Our help centre goes through the exact steps you should take to enable you to get full benefit, without detracting from your key focus.

Under 40? Compare these with our Standard Olympic Tri plans ▸

BEGINNER

Perfect in your first season
4-7 hrs per week, across 6-8 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $4.12/week!

INTERMEDIATE

For seasoned triathletes
7-10:30 hrs per week, across 7-9 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $4.12/week!

ADVANCED

Slash your race-times
10-13:30 hrs per week, across 9-11 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $4.12/week!

Join Over 10,000 Successful Athletes

FEEDBACK FROM MY OLYMPIC TRIATHLON CLIENTS

I'm delighted with how the season has gone. I'm thrilled with how far I have come and excited about how much further I can go. I feel that I have moved from "age grouper" to "serious age grouper". Next step is "elite age grouper”. Your triathlon coaching, encouragement and wise counsel has been invaluable and I know that I would not have had anything like the season if I wasn't working with you.
Laurie Procter - ​Oct 2015
Triathlete
Last weekend I raced in Olympic Distance 2:17h 8 overall and 1st my age group 45 to 40. I want to say that your program is great, fun and very well planned. I’m really happy to found professional coaches at affordable price who really know what they doing.
Oscar Fumero - May 2018
Olympic Triathlon
I just raced in San Diego after following another one of your plans and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year! I have really been loving these so much.
​Nick Goldston -June 2018
Triathlete

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Masters (40+) Olympic Triathlon - Beginner Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

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Masters (40+) Olympic Triathlon - Intermediate Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

Preview or Buy Now!

CLICK A BUTTON BELOW TO BE DIRECTED TO THE TRAININGPEAKS™ ONLINE STORE

Masters (40+) Olympic Triathlon - Advanced Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

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