🚴 2026 HALF DISTANCE TRIATHLON OREGON - BEGINNER W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🚴 2026 HALF DISTANCE TRIATHLON OREGON - 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
Half Distance Triathlon Oregon presents a unique race experience, featuring a 1.2-mile swim in the Willamette River, a 56-mile bike ride through rolling hills and country roads, and a 13.1-mile flat run along a serene nature preserve. The swim benefits from a downriver current, providing a natural speed boost, with comfortable water temperatures averaging 65°F (18°C). The bike course offers mostly flat terrain with gentle curves, ideal for maintaining steady power and smooth pacing. Finally, the run follows a flat route through shaded and sunny sections, with race-day temperatures averaging 80°F (27°C), allowing athletes to finish strong in pleasant conditions.
Our 44-week Half Distance Triathlon training plan is expertly designed to prepare you specifically for the demands of this course, terrain, and weather. Starting with a focused 12-week base training phase, you’ll build foundational strength, endurance, and swim technique — essential for navigating the river swim efficiently. The plan emphasizes quality over quantity, removing unnecessary base mileage so you can develop fitness smartly and sustainably.
As your training progresses, the program introduces targeted VO2 interval sessions on the bike and run, mimicking the rolling hills and sustained efforts required for the course’s mostly flat but varied terrain. Structured RPE and heart rate zones guide your bike and run workouts, enhancing pacing strategies critical for race day. Strength training sessions tailored for beginner triathletes reduce injury risk and improve muscular endurance, preparing you for the consistent efforts demanded by the swim, bike, and run.
Key benefits of this Half Distance Triathlon training plan include:
✔️ Gradual build from foundational endurance to race-specific intensity
✔️ Swim drills and video instruction to improve technique in open water conditions
✔️ Heart rate and effort-based bike and run sessions aligned with course demands
✔️ Strength workouts focused on injury prevention and performance gains
✔️ A sustainable weekly training progression from 9.5 to 14 hours, optimizing recovery and adaptation
This comprehensive and personalized plan supports your confidence and race readiness, ensuring you arrive at the start line well-prepared for the unique challenges of the Half Distance Triathlon Oregon.
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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
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