🏆 2026 HALF DISTANCE TRIATHLON RIO DE JANEIRO - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏆 2026 HALF DISTANCE TRIATHLON RIO DE JANEIRO - INTERMEDIATE 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
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Train Smart for the Half Distance Triathlon in Rio de Janeiro
Whether it’s the calm waters of Copacabana Beach, the scenic bike laps along Avenida Atlântica, or the sun-drenched run through Aterro do Flamengo, our 44-week Half Distance Triathlon Training Plan gives you every tool to thrive on race day.
This comprehensive plan is strategically built to prepare you for the exact challenges you’ll face in Rio:
🏊♂️ Swim Ready for Copacabana
✔️ Begin with base swim fitness and progress to open water swim prep—perfect for the calm but technical 1,900-meter ocean course.
✔️ Includes drills, form-focused video instruction, and ocean-specific pacing strategies.
🚴 Conquer the Avenida Atlântica Ride
✔️ Three flat laps? Our heart rate and power-based bike workouts will build steady speed and control for Rio’s fast, flat 90km route.
✔️ Specific brick sessions sharpen your bike-to-run transitions for top performance.
🏃 Heat-Tested Run Training
✔️ Expect 80°F (27°C) race-day temps? Our progressive long runs, tempo intervals, and run off the bike sessions prepare your body for the heat and three-lap run at Aterro do Flamengo.
✔️ Train with purpose using VO2 intervals and anaerobic threshold workouts.
🏋️ Build Complete Athleticism
✔️ Strength training modules target triathlon-specific muscle groups.
✔️ Technique-focused phases elevate form, prevent injury, and boost resilience.
📩 Personalized Coaching Support
✔️ Get expert guidance with one-on-one email coach support included throughout your plan. Ask questions, get answers, and stay accountable.
🚀 From Week 1’s 9-hour build to a 14-hour peak, this plan grows with you—no base fitness needed to start. Designed for Intermediate triathletes who are serious about crossing that finish line strong in Rio.
✅ Proven structure
✅ Race-specific prep
✅ Heat-adaptive workouts
✅ Strength & mobility sessions
✅ Personal email support
Make the Half Distance Triathlon in Rio de Janeiro your best race yet. Start training with confidence and purpose today—your breakthrough race is waiting.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:22:00 | 01:15:00 |
|
Bike
x3
|
02:40:00 | 02:15:00 |
|
Run
x3
|
01:58:00 | 01:40:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:22:00 | 01:15:00 | |
|
|
02:40:00 | 02:15:00 | |
|
|
01:58:00 | 01:40:00 | |
|
|
01:29:00 | 01:00:00 |
Training Load By Week
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