🔥 2026 HALF DISTANCE TRIATHLON RIO DE JANEIRO - BEGINNER W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥 2026 HALF DISTANCE TRIATHLON RIO DE JANEIRO - BEGINNER 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
Take on the iconic Half Distance Triathlon in Rio de Janeiro with confidence using our 36-week beginner training plan, specifically structured to prepare you for Rio’s unique race-day conditions. From the sheltered waters of Copacabana Beach to the flat, fast ride along Avenida Atlântica and the scenic run through Aterro do Flamengo, this plan gives you the tools to perform at your peak.
✅ Build Swim Confidence for Copacabana
Our 12-week foundational phase includes video-guided swim drills and technique refinement to help you glide through Rio’s calm ocean waters, which average a comfortable 73°F (23°C).
✅ Train for Flat, Fast Bike Splits
Rio’s bike course is flat and fast—perfect for first-timers. You’ll gain strength and endurance through progressive RPE/Heart Rate-based rides, gradually increasing your volume from 7 to 12 hours weekly.
✅ Master the Heat & Laps on the Run
The plan prepares you for Rio’s warm 80°F (27°C) race-day temperatures and the three-lap format at Aterro do Flamengo. Weekly run workouts and strategic brick sessions sharpen your pacing, heat management, and mental stamina.
✅ Strength Training with Video Support
Build durability and prevent injury with triathlon-specific strength sessions. Each workout includes detailed video instructions so you can execute every movement correctly.
✅ Brick Workouts for Seamless Transitions
Integrated bike-to-run sessions help you transition smoothly between disciplines—critical for Rio’s flat, multi-lap course layout.
✅ Personalized Coach Support 💬
You’ll never train alone. Every plan includes direct email access to a certified triathlon coach ready to support your journey, answer questions, and help you adjust training to fit your lifestyle.
You’re not just training—you’re transforming. Whether you're new to triathlon or returning to the sport, this plan is your roadmap to Half Distance Triathlon success in one of the world’s most stunning cities.
👉 Get your personalized plan today and train with confidence, knowing every session brings you one step closer to the Copacabana finish line.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:20:00 | 01:15:00 |
|
Bike
x3
|
02:27:00 | 02:30:00 |
|
Run
x3
|
01:46:00 | 01:40:00 |
|
Strength
x2
|
01:08:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:20:00 | 01:15:00 | |
|
|
02:27:00 | 02:30:00 | |
|
|
01:46:00 | 01:40:00 | |
|
|
01:08:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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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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