🚴 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
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 plan is specifically designed to help you build strength, endurance, and race-day confidence—perfectly matched to the demands of the Half Distance Triathlon in Rio de Janeiro. From the 1,900-meter ocean swim in calm waters to the flat, fast 90K bike and the three-lap 21K run in tropical conditions, this plan prepares you for it all.
✅ 12-week Base Phase: Establish your fitness foundation with targeted endurance, conditioning, and technique work.
✅ 32-week Race-Specific Phase: Focus on strength, VO₂ intervals, and race simulation to match Rio’s flat and fast terrain.
✅ Swim Training: Master ocean swim technique with instructional video drills for confidence at Copacabana.
✅ Bike & Run Sessions: Structured using Rate of Perceived Effort (RPE) and Heart Rate to mimic real race conditions.
✅ Strength Workouts: Tailored to beginner triathletes, ensuring durability on the fast, multi-lap Rio course.
✅ Race-Day Readiness: Prepare for Rio’s warm, humid conditions with progressive heat-adaptation strategies and fatigue management.
💡 Why This Plan Works for Rio:
With flat terrain and warm temps, Rio demands sustained aerobic effort and heat resilience. Our plan’s emphasis on aerobic conditioning, pacing strategy, and threshold work ensures you're ready to cruise Avenida Atlântica and finish strong in Flamengo.
💬 Need support? Every plan includes personalized email coaching—real answers from real coaches when you need them most.
👉 Ready to crush your Half Distance Triathlon in Rio de Janeiro? Invest in your performance and start training smarter today with our proven 44-week plan. Let’s get to work—your journey to the finish line starts now!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:25:00 | 01:15:00 |
|
Bike
x3
|
02:38:00 | 02:30:00 |
|
Run
x3
|
01:54:00 | 01:40:00 |
|
Strength
x2
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:25:00 | 01:15:00 | |
|
|
02:38:00 | 02:30:00 | |
|
|
01:54:00 | 01:40:00 | |
|
|
01:05:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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