💪 2026 HALF DISTANCE PANAMA ADVANCED TRIATHLON PLAN 🏃♂️ W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
💪 2026 HALF DISTANCE PANAMA ADVANCED TRIATHLON PLAN 🏃♂️ W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Plan Description
Master the Half Distance Panama with the 44-Week Advanced Training Plan
Racing the Half Distance Panama Triathlon means more than just showing up—it requires precision, power, and preparation. With soaring temperatures, a fast and flat bike course, and a swim in the iconic Panamá Canal, this race demands peak physical conditioning and mental endurance. That’s where our 44-Week Advanced Training Plan comes in.
🔥 Start Strong with a 12-Week Base Phase
No base mileage? No problem. Our plan kicks off with a 12-week foundation phase, ideal for athletes returning to training or building strength from scratch. It’s the groundwork your body needs before the real intensity begins.
📆 Crush the Core with a 32-Week Structured Build
The next 32 weeks are where you level up. Following a proven 3:1 training cycle—three weeks of focused progression followed by a week of active recovery—you’ll push your limits while minimizing injury risk. Each phase is designed to align with race day demands in Panama’s heat and fast terrain.
⏰ Progressive Load to Peak Performance
You’ll gradually increase training from 9.5 hours/week to 14 hours/week, peaking just in time for race day. This slow build ensures you arrive at the start line physically primed and mentally confident.
🏋️♂️ Engineered for Amateur Advanced Athletes
This isn’t a generic training plan. It’s made for athletes like you who are ready to go beyond finishing and start competing. Functional and conventional strength training ensures your body can handle the flat, high-speed bike course and scorching run along the Calzada de Amador.
🏊♀️🚴♂️🏃♀️ Comprehensive, Science-Backed Strategy
From perfecting your swim form for the Panama Canal’s point-to-point current to building power and speed for the flat bike and run segments, our plan covers it all:
Endurance Base & Aerobic Capacity
VO2 Max & Anaerobic Threshold
Sprint Power (ATP-PC)
🎯 Achieve Your Personal Best in Panama
Whether you’re chasing a podium finish or a new personal record, this plan delivers the structure, intensity, and recovery you need to thrive in Panama’s high-heat, high-speed race environment.
👉 Ready to dominate the Half Distance Panama? Join the 44-Week Advanced Training Plan today and train with purpose, power, and precision!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Bike
x3
|
03:43:00 | 02:35:00 |
|
Strength
x2
|
02:04:00 | 01:00:00 |
|
Run
x2
|
01:43:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:21:00 | 01:15:00 | |
|
|
03:43:00 | 02:35:00 | |
|
|
02:04:00 | 01:00:00 | |
|
|
01:43:00 | 01:40:00 |
Training Load By Week
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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