2026 HALF DISTANCE PUERTO RICO - BEGINNER TRIATHLON PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 HALF DISTANCE PUERTO RICO - BEGINNER TRIATHLON PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 44-Week Beginner Training Plan is the ultimate guide to preparing you for the swim, bike, and run, helping you build strength, endurance, and technique from day one.
What You’ll Get from the Plan:
1. 12-Week Base Training Phase
We kick off with 12 weeks focused on building your foundational strength and endurance. This phase includes swim technique drills, helping you refine your stroke and become comfortable in the Condado Lagoon swim. You'll gradually increase your swim distance, setting you up for success on race day.
2. 32-Week Intensive Half Iron Training Phase
In the second phase, your training intensity increases. Starting with 9.5 hours a week, you'll gradually build to 14 hours by Week 39. This phase targets strength, endurance, and VO2 interval training, preparing you for the demanding 56-mile bike ride and the 13.1-mile run. With heart rate structured bike and run sessions, you'll develop the speed and stamina needed for race day.
3. Refined Swim Technique
The Condado Lagoon swim requires efficiency and technique. Our plan includes instructional videos and drills to help you improve your swim form, conserve energy, and feel confident as you enter the water on race day.
4. Bike Endurance and Power
The 56-mile bike ride takes you through some beautiful yet challenging terrain. Our RPE/heart rate structured bike sessions will help you build the endurance and leg strength needed to handle the coastal roads and hills of the course.
5. Run Training for Hills and Speed
The 13.1-mile run through Old San Juan features hilly terrain and scenic views. Our RPE-based running sessions will help you build the stamina to tackle the hills while running past historic sites. You'll be prepared to finish strong, no matter the course’s challenges.
Why This Plan Works for You:
Structured Workouts for each discipline: swim, bike, and run
Progressive Training designed for gradual improvement
Heart Rate Training for building endurance and speed
Strength & Conditioning tailored for beginner triathletes
Focused Swim Drills to enhance technique and efficiency
Get Ready for Race Day!
Whether you’re new to triathlons or looking to improve, this plan will help you reach your full potential and cross the finish line with confidence.
Have questions? Need help in selecting a plan? Reach out through our contact page.
💰 Exclusive Purchase Discounts:
Training Plan Purchase Benefits:^
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $40 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 25% Off Best Bike Split AI
🔥 27% Off BKOOL AR Cycling
🔥 20% Off Muscle & Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
To make sure you receive these benefits, please follow the instructions on Day 1 of your training plan.**
^Training Plan Purchase Benefits May Change/End At Any Time Without Prior Notice
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:25:00 | 01:15:00 |
|
Bike
x3
|
02:38:00 | 02:30:00 |
|
Run
x3
|
01:54:00 | 01:40:00 |
|
Strength
x2
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:25:00 | 01:15:00 | |
|
|
02:38:00 | 02:30:00 | |
|
|
01:54:00 | 01:40:00 | |
|
|
01:05:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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