🏅 2026 HALF DISTANCE TRIATHLON MUSKOKA - INTERMEDIATE W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE TRIATHLON MUSKOKA - INTERMEDIATE 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
36 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 Muskoka - From the hilly 90 km bike leg to the steady climbs on the run and the deceptively calm waters of Peninsula Lake, every segment tests your physical endurance and technical precision. This 36-week Intermediate Training Plan prepares you methodically for those challenges, while offering direct email coach support throughout your journey.
✅ Weeks 1–12: Build a Resilient Base
The opening phase develops your aerobic foundation, starting from manageable volume and gradually progressing. This is essential preparation for Muskoka’s varied terrain. You'll also integrate targeted strength training and refine swim form—key for navigating open water efficiently.
🏋️♂️ Strength as a Priority
Functional strength is introduced early and sustained throughout the plan. This not only improves movement economy but helps reduce injury risk—especially important for managing Muskoka’s relentless bike course climbs and the punchy hills on the run.
🔥 Weeks 13–36: Progressive Load & Specificity
Training volume begins at 7 hours per week in week 13, building to 12.5 hours by peak weeks. Key components include:
✅ Structured Brick Workouts: Mimic race-day demands with bike-run combinations.
🏊 Open Water Preparation: Adapt your swim pacing and sighting for Peninsula Lake.
🚴 Hill-Focused Bike Intervals: Condition your legs for over 1,200 meters of elevation gain.
🏃 Tempo & Threshold Running: Develop pacing control for the undulating two-loop run.
📈 Physiological Gains Through Periodization
The plan introduces VO2 intervals, tempo sessions, and threshold work in deliberate phases, ensuring your energy systems adapt at the right time for race-specific performance. Recovery weeks are embedded for optimal adaptation.
📹 Resources & Coach Support
You'll access:
✅ Instructional swim drills with video guidance
✅ HR and power-based interval bike/run sessions
✅ Mobility & strength routines tailored to triathletes
✅ Direct email access to a coach for ongoing guidance
🎯 Take the Next Step
If you're racing the Half Distance Triathlon Muskoka, this plan is built for you. Commit to a program designed around the real-world demands of the course—and train with the structure, tools, and coaching support to perform at your best.
👉 Start your training today and take control of your performance.
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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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- Heart Rate Monitor
- GPS
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