🏅 2026 HALF DISTANCE TRIATHLON JONKOPING - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE TRIATHLON JONKOPING - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
Training for the Half Distance Triathlon in Jönköping, Sweden, demands a methodical and science-driven approach to prepare you for the course’s unique demands. This 36-week Intermediate Plan is engineered to align your fitness progression with the physical challenges and environmental conditions of race day, enabling you to execute with precision and confidence.
✅ Swim Preparation – Lake Munksjön Specificity
With an out-and-back 1.9 km swim in calm waters averaging 68°F (20°C), this plan incorporates open water simulation workouts and stroke efficiency drills that directly reflect race conditions. You’ll develop comfort with pacing and navigation in water temperatures similar to Jönköping’s, ensuring you conserve energy for later stages of the race.
✅ Bike Fitness – Elevation and Endurance Focus
The 90 km bike course is fast in parts but features several challenging climbs. Beginning with base-building rides and strength-focused cycling, the plan evolves into tempo intervals and sustained hill efforts. These sessions enhance muscular endurance and climbing efficiency, preparing you for both the rolling countryside and high-speed segments of the course.
✅ Run Execution – Loop Management and Pacing Strategy
The three-loop, 21.1 km run around Lake Munksjön offers great spectator support, but also requires mental focus and even pacing. Weekly long runs, brick sessions, and threshold workouts are structured to simulate race-day fatigue, so you’re physically and mentally equipped to manage each lap and maintain form.
✅ Climate Conditioning – Optimal Temperature Acclimatization
With average race day temperatures near 72°F (22°C), the program integrates progressive heat adaptation and hydration strategies, ensuring your body adjusts to warm summer racing conditions without compromising performance.
📈 Structured Weekly Progression
🔁 Weeks 1–12: Base endurance, strength development, and stroke refinement
🧭 Weeks 13–24: VO₂ intervals, tempo efforts, and open water skill work
🔥 Weeks 25–36: Race-specific intensity, brick workouts, and tapering precision
🎯 Every Phase Includes:
🏊 Swim drills with video guidance
🚴 Heart rate/power-based bike intervals
🏃 Threshold and track run sessions
💪 Strength routines tailored to triathlon performance
📧 Direct email support from a certified triathlon coach
👉 Start training today with the 36-week Intermediate Plan and gain the confidence that comes from structured progression and expert support.
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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 |
|
Bike
x3
|
02:29:00 | 02:25:00 |
|
Run
x3
|
01:49:00 | 01:40:00 |
|
Strength
x2
|
01:34:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:29:00 | 02:25:00 | |
|
|
01:49:00 | 01:40:00 | |
|
|
01:34:00 | 01:00:00 |
Training Load By Week
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