🏅 HALF DISTANCE TRIATHLON CASCAIS PORTUGAL INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 HALF DISTANCE TRIATHLON CASCAIS PORTUGAL 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
When training for the Half Distance Triathlon Cascais Portugal, it's important to train specifically for the demands of this course. This event features a 1.9 km ocean swim in the protected bay of Ribeira Beach, a 90 km one-loop bike course through the Sintra-Cascais Natural Park and Lisbon’s coastal roads—including a lap on the Estoril Formula 1 Circuit—and a rolling 21.1 km run along the Atlantic coastline to Cabo Raso.
The 36-week Half Distance Triathlon Training Plan is designed to prepare you for every segment of this race, step by step.
✅ Swim Preparation for Open Water Conditions
You’ll build open water confidence and swim efficiency with structured workouts that include intervals, technique drills, and aerobic base sessions.
✅ Bike Training Built for the Cascais Course
Expect a course with elevation changes, long straightaways, and technical sections. The plan incorporates progressive long rides, sustained tempo efforts, and interval work to develop strength and control for the varied terrain you’ll face—from Sintra’s hills to the fast, open sections near Lisbon.
✅ Run Workouts Tailored to Coastal Terrain
The two-loop 21.1 km run along the coast includes rolling hills and possible wind exposure. You'll complete threshold runs, hill repeats, and brick workouts to build the stamina and pacing skills required to run efficiently off the bike.
✅ Gradual, Structured Progression
The first 12 weeks focus on building your endurance and durability. The remaining 24 weeks gradually increase training load (starting at 7 hours/week and building to 12.5), incorporating VO2 max, threshold intervals, and race-specific brick sessions.
✅ Strength and Recovery Integrated
Weekly strength training is included to improve resilience and reduce injury risk. Mobility and recovery weeks are built in to support consistency and long-term progress.
📬 Personalized Email Coach Support
Throughout your training, you'll have access to coach support via email. This gives you the ability to ask questions, get feedback, and adjust your training based on your schedule or performance.
🎯 Get Race-Ready for Cascais
This plan is built specifically to prepare you for the unique demands of the Half Distance Triathlon Cascais Portugal.
Start your training today with a clear, proven roadmap and professional 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
|
01:33:00 | 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 | |
|
|
01:33:00 | 01:00:00 |
Training Load By Week
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