🔥 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.
Learn More about Structured Workouts.
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
This 44-week Half Distance Triathlon training plan is specifically designed for advanced amateur athletes preparing for Rio’s flat, fast, and scenic course. Whether you're drawn to the calm 73°F (23°C) swim in Copacabana, the smooth three-lap bike along Avenida Atlântica, or the warm 80°F (27°C run along Flamengo Park’s shoreline—this plan equips you with the endurance, speed, and confidence to race at your best.
✅ Here’s How This Plan Prepares You for Race Day in Rio:
🏊♂️ Swim Confidence in Open Water:
Progressive swim workouts simulate ocean conditions, improving sighting, pacing, and endurance in warm, sheltered water.
🚴♀️ Flat & Fast Bike-Ready:
Three-lap flat bike course? No problem. The plan builds sustained power and stamina through structured tempo, interval, and long-ride sessions that mimic Rio’s Avenida Atlântica profile.
🏃♂️ Run Strong in the Heat:
With focused run training under aerobic and threshold zones, you’ll be prepared to manage Rio’s heat and maintain pace through the final kilometers along Aterro do Flamengo.
🔥 Phase-Based Structure for Peak Performance:
12-Week Base Phase: Build essential aerobic endurance and strength—even if you're starting from zero.
32-Week Progressive Build: Structured 3:1 training blocks (three weeks on, one week recovery) ensure sustainable gains and injury prevention.
Peak Training Volume: Tops out at 14 hours/week (week 39), preparing you for the demands of race day—without burnout.
💪 Functional Strength + Triathlon-Specific Power:
From mobility to maximum output, you’ll benefit from targeted strength phases that enhance efficiency across all three disciplines.
🎯 Scientifically Backed Sessions Include:
✅ VO₂ Max Intervals
✅ Threshold + Tempo Training
✅ Sprint & Power Development (ATP-PC focus)
✅ Brick Workouts & Race-Pace Simulation
📧 BONUS: Personalized Email Coach Support
Stuck, plateauing, or need motivation? You’ll get direct access to a coach who understands your goals and helps troubleshoot challenges along the way.
🌟 Are You Ready to Race the Half Distance Triathlon in Rio Like a Pro?
Take control of your journey with a proven plan that builds you up, keeps you accountable, and delivers results.
👉 Start training today and unlock your potential for the Half Distance Triathlon in Rio de Janeiro—complete with expert coach support every step of the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Bike
x3
|
03:43:00 | 02:35:00 |
|
Strength
x2
|
02:04:00 | 01:00:00 |
|
Run
x2
|
01:50:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:21:00 | 01:15:00 | |
|
|
03:43:00 | 02:35:00 | |
|
|
02:04:00 | 01:00:00 | |
|
|
01:50:00 | 01:40:00 |
Training Load By Week
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