Natalie Grabow, an 80-year-old retired software engineer in New Jersey, started her fitness journey after her college graduation. Instead of doing less physical activity as she got older, she actually did more.
First, after college, Grabow learned to ski and play tennis. In her late 30s, she added running to that menu. In her 40s and 50s, she ran road races—mostly 5Ks and 10Ks—in addition to taking spin and step aerobic classes at her local YMCA.
At 59, Grabow learned to swim and became a triathlete. For the past 21 years, that’s been her primary sport. She’s since completed 16 Ironman triathlons, 11 of which were at the Ironman World Championship in Hawaii. She’s placed first twice, second four times, third three times and fourth once.
“This past October, I became the oldest woman to complete the Ironman World Championship at 80 years old,” Grabow tells Parade.
We’re not done with her resume: Grabow has completed almost 50 half-Ironman races, in which four were world championship races. She won once and placed in the top three the other times. Additionally, she’s completed many shorter-distance triathlons.
“I hope to continue to train and race for as long as I’m able,” she says.
We know what you’re thinking: How the heck does Grabow stay in such good shape? Those wins would be feats for a young athlete, let alone an older adult. So, let’s take a closer look at her current weekly workout routine.
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Grabow’s Weekly Workout Routine
Grabow’s workouts come under the guidance of her coach, Michelle Lake. Generally, they entail swimming three times a week, running three or four times a week and biking three or four times a week.
“The frequency, duration and intensity of the workouts depend on the time of the year,” she adds.
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For example, in the off-season, swim workouts are less than 2000 yards per session, bike workouts are one to two hours in length and runs vary from 35 minutes to an hour. When preparing for a race, swim workouts are in the 3000-yard range, bike workouts can be as long as 5.5 to 6 hours and she does one long run/walk combination a week that can be as long as 2.5 hours.
Naturally, this helps her stay fit as an older adult. “My training as a triathlete provides all the activities necessary to be in the best shape of my life,” Grabow says.
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However, no two weeks are the same when it comes to her fitness practices. Grabow shares what an example week looks like when she’s preparing for the Ironman World Championship.
Monday: Swimming 3800 yards and doing a 1-hour strength session with her personal trainer
Tuesday: Biking for 1 hour and running for 45 minutes
Wednesday: Biking for 2 hours and 20 minutes
Thursday: Swimming 2200 yards and running for 45 minutes
Friday: Swimming 3800 yards and running for 30 minutes
Saturday: Biking for 4 hours and 30 minutes
Sunday: Running and walking for 2 hours and 5 minutes, then biking for an hour
Her days are also filled with other sorts of movement, such as household chores (laundry and grocery shopping included). Additionally, she takes care of her husband, whom she’s been married to for 56 years. He has limited mobility, so she helps him get dressed and undressed, aids him in the shower and provides him with meals).
Other health habits are important to Grabow, too. She knows the value of getting enough sleep, for instance, going to bed at 9 p.m. and getting up around 5 or 6 a.m.
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So, what’s next for this fitness warrior? “I have three 70.3 races on my schedule for 2026 when I‘ll race at age 81,” she says. (These races are half-Ironmans.)
Feel intimidated by Grabow’s achievements and workout routine? That’s OK. You don’t have to go as hard as Grabow does to live a meaningful life and feel “in shape.”
That said, her story is a beautiful illustration of just how possible fitness can be—even in your 80s.
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