🔥 2026 SIX MONTH HALF DISTANCE RIO DE JANEIRO - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥 2026 SIX MONTH HALF DISTANCE RIO DE JANEIRO - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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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
The Beginner's Six-Month Half Distance Triathlon Training Plan is specifically designed to help you confidently cross the finish line in one of the most iconic triathlon venues in the world — Rio de Janeiro. Whether you're swimming in the calm waters of Copacabana Beach, cycling past landmarks like Christ the Redeemer, or running the scenic loops at Aterro do Flamengo, this plan prepares you for every challenge Rio offers.
Here's how it sets you up for success:
✅ Swim-Ready for Copacabana
The plan emphasizes swim technique, endurance, and open-water confidence — perfect for the ocean conditions you'll face. You'll learn to handle waves and improve sighting, preparing you for the sheltered but dynamic waters of Rio.
✅ Bike-Focused for Avenida Atlântica
Train on flat courses similar to the 90km loop along Avenida Atlântica. Structured intervals and heart rate-based sessions boost your aerobic engine and simulate race-day efforts — critical for handling Rio’s flat, fast terrain.
✅ Run-Tough for Aterro do Flamengo
With progressive run volume and pacing workouts, you’ll build stamina for the three-lap, 21km run under warm tropical conditions. Tempo runs and brick workouts help you run strong off the bike, even when the heat rises.
✅ Gradual Build-Up
You’ll start at just 7 hours per week, slowly advancing to 12 hours — avoiding burnout while building long-term fitness.
✅ Personalized and Flexible
Includes video-based swim drills, RPE and heart rate–guided sessions, and strength training — all adaptable to your schedule.
✅ Strength for Stability & Endurance
Video-guided routines enhance durability and injury resistance, making sure you stay strong through your training and race.
📧 Coach Support Included
Have questions or need motivation? You're never alone. Our dedicated email coaching ensures you're guided every step of the way.
🔥 This is your moment. Let Rio be your first Half Distance Triathlon success story. Start training today with a plan that’s built for beginners, backed by coaching, and tailored for real results.
👉 Train smart. Train strong. Let’s race Rio together!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:54:00 | 02:30:00 |
|
Swim
x3
|
01:27:00 | 01:15:00 |
|
Run
x3
|
02:07:00 | 01:40:00 |
|
Strength
x1
|
00:57:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:54:00 | 02:30:00 | |
|
|
01:27:00 | 01:15:00 | |
|
|
02:07:00 | 01:40:00 | |
|
|
00:57:00 | 00:55:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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