🚴 2026 HALF DISTANCE TRIATHLON DES MOINES - BEGINNER W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🚴 2026 HALF DISTANCE TRIATHLON DES MOINES - BEGINNER 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
Half Distance Triathlon Des Moines Iowa – 44-Week Beginner Training Plan
Train smart. Race strong. Finish proud.
Are you ready to conquer the Half Distance Triathlon Des Moines Iowa? This iconic race features a unique blend of urban energy and rural beauty, offering athletes a fast swim, challenging bike terrain, and a scenic, rolling run. With ideal race-day temperatures and a course designed for both speed and grit, Des Moines is the perfect setting to test your limits—and our expertly designed 44-week Beginner Training Plan is built to get you to the finish line with confidence.
Why This Training Plan Works for Des Moines Athletes
Designed specifically for the demands of the Half Distance Triathlon Des Moines, this plan builds your strength, endurance, and technique across each discipline while preparing you for the course’s unique characteristics:
✅ Swim Smart:
Master river swim technique tailored to a point-to-point course
Prep for Des Moines’ fast currents and 67°F water
Includes 🎥 video-based drills for stroke efficiency and sighting
✅ Bike Strong:
Structured to tackle hilly terrain and long rural stretches
Focus on endurance, climbing power, and pacing over 56 miles
Smooth transition from urban roads to countryside pavement
✅ Run Ready:
Rolling hill intervals and strength-based sessions to mimic Forest Park’s undulating path
🏃♂️ RPE/Heart Rate-based run workouts for optimal performance in 13.1 miles
✅ Train Smarter, Not Harder:
12-week Base Phase builds foundational endurance and movement patterns
32-week Build & Peak Phase focuses on VO₂ max intervals, anaerobic threshold, and race-specific conditioning
Includes 💪 strength training tailored to first-time half distance triathletes
🚴 Bike and run sessions carefully balanced to avoid injury and overtraining
The Numbers
📅 Total Duration: 44 Weeks
⏱️ Starting Week: 9.5 hours
🚀 Peak Week: 14 hours (Week 39)
🌤️ Race Day Temps: ~70°F air, 67°F water – perfectly matched by our conditioning approach
This is more than a training schedule. It’s your complete roadmap to finishing strong at the Half Distance Triathlon Des Moines Iowa.
💥 Your journey starts now. Commit to your success with the 44-Week Hal
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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
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