💪 2026 SIX MONTH HALF DISTANCE TRIATHLON ROCKFORD - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
💪 2026 SIX MONTH HALF DISTANCE TRIATHLON ROCKFORD - ADVANCED W/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
24 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 challenge of the Half Distance Triathlon Rockford. This advanced six-month training plan is built to help experienced triathletes reach peak performance on race day—through smart progression, race-specific preparation, and expert support every step of the way.
From week one’s 9.5 hours to a peak of 14 hours per week, each session is purposefully designed to match the demands of Rockford’s scenic but demanding course:
🏊♂️ Swim: 1.2 miles downstream in the Rock River—faster currents reward efficient form and fitness.
🚴 Bike: 56 miles of rolling farmland and hills north of the city—requiring sustained power and smart pacing.
🏃 Run: A double-loop 13.1-mile riverfront course with warm temps and mixed terrain—demanding both mental focus and physical resilience.
Here’s how this training plan directly benefits you:
✅ Aerobic Endurance Development – Long rides and runs build stamina and improve fuel efficiency.
✅ VO2 Max Intervals – Push your top-end engine so you can handle surges and recover faster.
✅ Threshold Workouts – Raise your redline so you can hold strong paces longer on the bike and run.
✅ Anaerobic Power Training – Perfect for mastering hills, transitions, and that final kick to the finish.
✅ Race Simulations – Practice executing strategy under fatigue to build confidence and readiness.
✅ Built-in Recovery Weeks – Allow your body to adapt and avoid overtraining.
💬 Email coach support is included, offering direct access to expert guidance, motivation, and answers tailored to your journey.
This isn’t just another training plan—it’s a targeted, high-level system designed for the Rockford course and serious athletes like you.
👉 Commit to your best race yet. Start your training today and take the next step in your Half Distance Triathlon journey.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:19:00 | 01:15:00 |
|
Run
x3
|
02:06:00 | 01:40:00 |
|
Bike
x3
|
04:01:00 | 02:35:00 |
|
Strength
x2
|
01:36:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:06:00 | 01:40:00 | |
|
|
04:01:00 | 02:35:00 | |
|
|
01:36:00 | 01:00:00 |
Training Load By Week
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- Power Meter
- Heart Rate Monitor
- GPS
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