🏅 2026 HALF DISTANCE HAWAII TRIATHLON INTERMEDIATE W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE HAWAII TRIATHLON INTERMEDIATE W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ready to take on the Half Distance Triathlon Hawaii on the stunning Kohala Coast? Our 36-week Intermediate Training Plan is engineered for triathletes ready to elevate their performance and cross the finish line at Honu Pointe feeling strong, confident, and prepared.
You’ll start your race with a sunrise swim in Pauoa Bay, ride the legendary Kohala Coast bike course, and finish with a scenic run through Mauna Lani’s lava fields. This plan is designed specifically to meet the demands of this course—from ocean currents to rolling coastal winds and warm run conditions.
✅ Weeks 1–12: Foundation Phase
💥 Build endurance from the ground up with smart volume progression.
💪 Develop total-body strength and begin structured swim drills early.
🔥 Learn V02 interval training fundamentals by Week 7.
✅ Weeks 13–36: Race-Specific Half Distance Triathlon Prep
🏊♂️ Practice open-water sessions tailored to Hawaii’s ocean conditions.
🚴♀️ Train on simulated long climbs and coastal wind intervals.
🏃♂️ Crush your run with tempo sets, race-pace intervals, and brick workouts.
📈 Ramp from 7 to 12.5 hours/week with periodized recovery built-in.
📹 Your Plan Includes:
🎥 Guided swim drill videos
🚴 Bike & run sessions based on Heart Rate or Power
🏋️ Strength workouts customized for Half Distance Triathlon athletes
📆 Weekly structure that balances training, life, and recovery
🌞 Hawaii’s Half Distance Triathlon is more than a race—it’s a journey. Let this plan be your roadmap. Whether you're chasing a PR or your first island finish, this is how you get there.
👉 Start your transformation today and train with purpose for the Half Distance Triathlon Hawaii – Kohala Coast. Your best race awaits.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:19:00 | 01:15:00 |
|
Bike
x3
|
02:29:00 | 02:25:00 |
|
Run
x3
|
01:46:00 | 01:40:00 |
|
Strength
x2
|
01:33:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:29:00 | 02:25:00 | |
|
|
01:46:00 | 01:40:00 | |
|
|
01:33:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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