2026 HALF DIST PUERTO RICO - ADVANCED - W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 HALF DIST PUERTO RICO - ADVANCED - 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.
Learn More about Structured Workouts.
Plan Description
This 44-week Advanced Training Plan is meticulously designed to help you excel at the Half Distance Puerto Rico Triathlon by building the endurance, power, and race-day readiness.
Tailored to the Course Demands: The Puerto Rico course features a warm-water lagoon swim, a scenic yet rolling bike course, and a hilly run through historic Old San Juan. Our training plan addresses these challenges head-on through progressive, targeted workouts that simulate race conditions.
🏗️ 12-Week Base Phase:
Whether you're starting fresh or rebuilding fitness, the initial base phase requires no prior mileage. It establishes a solid aerobic foundation and prepares your body for the intensity to come — essential for handling the hot, humid Puerto Rican climate and the physical demands of each discipline.
🔥 32-Week Specialized Training:
The core of this plan follows a 3:1 training rhythm — three weeks of progressive overload followed by one week of recovery. This approach ensures sustainable gains in endurance, strength, and performance while minimizing injury risk.
📈 Smart Progression:
Beginning at ~9.5 hours per week and peaking at 14 hours, the volume steadily increases to match your growing capacity. By week 39, you’ll be race-ready with the stamina and mental toughness needed to conquer Puerto Rico’s challenging terrain.
💪 Strength Training Integration:
Functional strength and progressive resistance workouts are included to build durability — especially important for handling the hilly 13.1-mile run and coastal headwinds on the bike. Transitioning to conventional strength training further enhances performance and injury prevention.
🏊♂️🚴♂️🏃♂️ Discipline-Specific Focus:
Expect detailed sessions for each leg of the triathlon:
Swim: Technique refinement and open-water confidence for the calm but warm Condado Lagoon.
Bike: Endurance and power sessions tailored for rolling hills and coastal wind exposure.
Run: Hill-specific and threshold training to prepare for the historic and undulating streets of Old San Juan.
🔬 Science-Backed Structure:
Workouts draw from proven endurance training methods, including VO2 max, anaerobic threshold, anaerobic power, and ATP-PC development — optimizing energy systems crucial for sustained race-day performance.
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💰 Exclusive Purchase Discounts:
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $80 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
🔥 Keep and Reuse the Plan as much as you want
🔥 Email Coach Support
To make sure you receive these benefits, please follow the instructions on Day 1 of your training plan.**
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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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- Power Meter
- Heart Rate Monitor
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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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