💪 SIX MONTH HALF DISTANCE CASCAIS PORTUGAL - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
💪 SIX MONTH HALF DISTANCE CASCAIS PORTUGAL - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
If you're racing the Half Distance Triathlon in Cascais, Portugal, you already know this isn’t just another event—it’s a world-class challenge across a stunning and demanding course. From the scenic yet technical 90 km bike loop through the Sintra-Cascais Natural Park to the rolling coastal run to Cabo Raso, you’ll need more than determination. You’ll need a training plan built to match the course—and that’s exactly what this Six-Month Half Distance Triathlon Training Plan delivers.
Designed for experienced athletes with a solid base, this plan starts at 9.5 hours/week and peaks at 14, targeting the specific demands of the Half Distance Triathlon format and the Cascais terrain.
✅ Build Aerobic Endurance for the Rolling Run Course
Progressive aerobic mileage prepares your body for the 21.1 km undulating two-loop run along the Guincho coastline—helping you run strong when it counts.
✅ Increase Power and Resilience for Climbs & Speed Sections
With anaerobic threshold and sprint interval training, you’ll gain the explosive power to tackle hills, accelerate out of corners, and thrive on the fast Estoril F1 Circuit section of the bike course.
✅ Dial in VO2 Max for Maximum Race Day Output
Targeted intervals enhance cardiovascular efficiency, allowing you to sustain a higher effort through the bike and into the run—critical on a rolling one-loop 90 km ride.
✅ Train for Open Water Swim Conditions
The 1.9 km single-loop in Ribeira Beach bay features cool waters (17–19°C / 62.6–66.2°F) and race-day adrenaline. Structured endurance swim sets simulate pacing and breathing under pressure.
✅ Race-Specific Adaptations
You’ll train with purpose—strategically building fitness to handle this course, not just any race.
👊 Plus, every plan includes personalized email coach support—so you’re never training alone.
Ready to dominate the Half Distance Triathlon Cascais Portugal?
Invest in a proven training plan that delivers real results, race-specific readiness, and expert support every step of the way.
Train with purpose. Race with confidence.
👉 Get started with your Six-Month Half Distance Triathlon Training Plan today.
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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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