🏅 2026 HALF DISTANCE TRIATHLON RIO DE JANEIRO - ADVANCED W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE TRIATHLON RIO DE JANEIRO - ADVANCED W/AI 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your Half Distance Triathlon in Rio de Janeiro demands more than just endurance — it requires smart, structured preparation tailored to the fast, flat, and warm race environment of this iconic city.
🏊♂️ Swim Advantage at Copacabana Beach
With calm, sheltered waters and an average temperature of 73°F (23°C), our training plan builds open-water confidence early through focused technique work and endurance sets. You’ll feel race-ready for a smooth 1,900-meter swim in the Atlantic.
🚴♀️ Bike Strong Along Avenida Atlântica
This flat, three-lap 90-kilometer bike course calls for sustained power and pacing skills. Our plan boosts your cycling performance with:
✅ VO2 max intervals to increase aerobic ceiling
✅ Power sprint and climbing acceleration sets for responsiveness
✅ Long endurance rides to simulate Rio’s consistent pace demand
🏃♂️ Run Smart Through Aterro do Flamengo
With temperatures hovering around 80°F (27°C), heat management and pacing are key during the 21-kilometer, three-lap run. You’ll build efficiency and resilience with:
✅ Threshold and tempo sessions for speed endurance
✅ Progressive long runs to match course structure
✅ Training blocks focused on heat adaptation strategies
🔥 Why Athletes Trust This Plan
✅ Built on a 3-weeks-on, 1-week-recovery model for optimal adaptation
✅ Starts at 9.5 hrs/week and peaks at 14.5 hrs/week — no burnout
✅ Emphasizes functional strength, aerobic capacity & race-day stamina
✅ Includes technique-driven swim workouts and structured bike/run intervals
✅ Designed specifically for Amateur Advanced Athletes like you
💬 Plus, You’re Not Alone — Personal Coaching Support Included!
Get direct email access to a coach for tailored guidance every step of the way. Whether you're facing training plateaus or want feedback on your sessions, we’re here for you.
🎯 Ready to Race Confidently in Rio?
Conquer the Half Distance Triathlon in Rio de Janeiro with a plan engineered for peak performance. Let’s elevate your training and get you to that finish line stronger, faster, and smarter.
👉 Start your journey today with expert support and a proven this 36-week advanced training plan built just for you.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:18:00 | 01:15:00 |
|
Bike
x3
|
03:27:00 | 02:35:00 |
|
Strength
x2
|
02:08:00 | 01:00:00 |
|
Run
x2
|
01:43:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:18:00 | 01:15:00 | |
|
|
03:27:00 | 02:35:00 | |
|
|
02:08:00 | 01:00:00 | |
|
|
01:43:00 | 01:40:00 |
Training Load By Week
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- Power Meter
- Heart Rate Monitor
- GPS
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