💪 2026 SIX MONTH HALF DISTANCE RIO DE JANEIRO - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
💪 2026 SIX MONTH HALF DISTANCE RIO DE JANEIRO - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
If you’re targeting the Half Distance Triathlon in Rio de Janeiro, your training must reflect the course’s fast, scenic, and demanding profile. With a calm ocean swim at Copacabana Beach, a flat and fast bike route along Avenida Atlântica, and a scenic run through Aterro do Flamengo, your success depends on a plan that builds power, endurance, and heat resilience.
💥 Enter our Advanced Six-Month Half Distance Triathlon Training Plan – built specifically for athletes like you aiming to perform at your peak on race day.
✅ Progressive Training Load: Begin at 9.5 hours per week and build to 14 hours—strategically designed to peak your fitness for Rio’s race conditions.
✅ Aerobic Endurance for Open Water: Long swim sets and aerobic base training help you confidently tackle Copacabana’s 1,900-meter swim in ocean conditions.
✅ High-Intensity Bike Workouts: Structured VO₂ max and threshold sessions develop the stamina and strength needed for Rio’s 90K flat, fast bike course.
✅ Run Durability in the Heat: Tempo runs and interval training simulate the effort of the three-lap, 21K run along the sun-exposed, humid shoreline.
✅ Anaerobic Power for Race-Day Surges: Sprint and climbing intervals sharpen your speed and power for strategic breakaways or final pushes.
✅ Heat Acclimation Guidance: Optional workouts and tips to help you adapt to Rio’s average race-day temperatures (around 80°F / 27°C).
Plus, every training plan includes personalized email coach support, so you’re never training alone. You’ll get expert advice, encouragement, and customized feedback whenever you need it.
🔥 Ready to train smarter and crush the Half Distance Triathlon in Rio de Janeiro?
Invest in your performance. Get the plan that prepares you for every wave, mile, and step of the course — with the guidance of a coach by your side.
Start your journey today — and race Rio like a pro.
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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 |
|
Run
x3
|
02:06:00 | 01:40:00 |
|
Bike
x3
|
04:01:00 | 02:35:00 |
|
Strength
x2
|
01:36:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:06:00 | 01:40:00 | |
|
|
04:01:00 | 02:35:00 | |
|
|
01:36:00 | 01:00:00 |
Training Load By Week
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