2026 HALF DISTANCE TRIATHON PUERTO RICO - ADVANCED W/AI RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 HALF DISTANCE TRIATHON PUERTO RICO - ADVANCED W/AI RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
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Length
36 Weeks
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Plan Description
Get race-ready for the Half Distance Puerto Rico Triathlon with a scientifically designed 36-week advanced training plan built to elevate your performance across San Juan’s tropical terrain, ocean swim, coastal bike, and historic run course.
This comprehensive plan begins with a 12-week foundational phase, followed by a 24-week progressive Half Distance Triathlon training regimen, optimized specifically for High Performance Amateur Athletes seeking peak race-day performance.
Using a 3:1 training cycle (three weeks of intensity, one week of recovery), the plan starts with a manageable 9.5-hour training week, building up to a peak of 14.5 hours. This structure ensures consistent growth, recovery, and injury prevention — ideal for tackling Puerto Rico's challenging swim, bike, and run.
Swim – Build Technique & Efficiency
Prepare for the 1.2-mile swim in Condado Lagoon’s warm, protected waters with sessions focused on technique refinement, body position, and open water efficiency — essential for navigating the tropical sea conditions with confidence.
Bike – Strengthen for Hills & Headwinds
The 56-mile bike along Puerto Rico’s northern coastline to Dorado includes short but demanding climbs and potential wind exposure. You’ll be ready with:
Climbing acceleration intervals
Anaerobic power training
ATP-PC sprint sessions to build explosive strength for elevation gains and surges.
Run – Endure the Heat & Historic Hills
The 13.1-mile run through Old San Juan’s cobbled streets and hilly terrain demands stamina and smart pacing. This plan enhances your run with:
VO2 max intervals
Anaerobic threshold workouts
Endurance mile sessions to keep you strong through the final loop under the Caribbean sun.
Integrated Strength & Recovery
Functional strength training transitions into traditional workouts, improving durability and reducing injury risk — vital for the 85°F (29°C) race-day heat. Strategic recovery weeks allow adaptation and long-term progress without burnout.
Whether you're chasing a personal best or aiming to conquer a new challenge, this plan will transform your endurance, power, and confidence. 🌊🚴♂️🏃♀️
Train smart. Race strong. Dominate the Half Distance Puerto Rico Triathlon.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:18:00 | 01:15:00 |
|
Bike
x3
|
03:27:00 | 02:35:00 |
|
Strength
x2
|
02:08:00 | 01:00:00 |
|
Run
x2
|
01:41:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:18:00 | 01:15:00 | |
|
|
03:27:00 | 02:35:00 | |
|
|
02:08:00 | 01:00:00 | |
|
|
01:41:00 | 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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