🏅HALF DISTANCE TRIATHLON LANGKAWI MALAYSIA - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅HALF DISTANCE TRIATHLON LANGKAWI MALAYSIA - ADVANCED 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
As an experienced triathlete aiming to race strong in the Half Distance Triathlon Langkawi, Malaysia, you know you need more than just a generic plan — you need a system tailored for advanced amateurs like you. This 36-Week Advanced Half Distance Triathlon Training Plan is designed to help serious age-group athletes optimize every training hour and perform with precision on race day.
🌊 SWIM – 1.9KM in Warm, Non-Wetsuit Waters
Langkawi's open-water swim off Pantai Kok is beautiful — and deceptively taxing due to the heat.
✅ Advanced technique sets to increase stroke efficiency without overheating
✅ Open-water simulation workouts for navigating rolling starts and pack dynamics
✅ Pace control drills for strong, steady output in warm water conditions
🚴 BIKE – 91KM with Rolling Terrain & Heat Exposure
This one-loop bike course is fast but features challenging terrain and heat stress.
✅ Long endurance rides integrated with climbing accelerations to master Datai Bay
✅ Anaerobic power and sprint intervals to sharpen race-day surges
✅ Heat-adaptive training blocks and race nutrition practice
✅ On-bike fueling strategies for performance under pressure
🏃♂️ RUN – 21.1KM Flat, Humid, and Mentally Demanding
Two loops along the Pantai Chenang promenade in high humidity means mental and physical strength are key.
✅ Threshold runs for sustained speed in tropical conditions
✅ ATP-PC sprint intervals to develop finishing kick and running economy
✅ Structured bricks to simulate bike-to-run fatigue and sharpen transitions
✅ Smart pacing strategies to help you negative-split in the heat
Why This Plan Delivers for Advanced Amateurs:
🔥 Built around a proven 3:1 weekly structure (3 weeks build, 1 week recovery)
🔥 Starts at 9.5 hours/week and peaks at 14.5 hours/week — efficient, not excessive
🔥 Progressive periodization: base → build → peak → taper
🔥 Incorporates strength training, aerobic development, VO₂ max, and power intervals
🔥 Ideal for competitive age-groupers racing for PRs, podiums, or World Championship slots
💌 Includes personalized email coach support — ask questions, get expert guidance, and fine-tune your plan with confidence.
🎯 You’re not just racing Langkawi — you’re racing for a breakthrough. Get the plan that matches your ambition and commitment.
Train smart. Race strong. Start your Half Distance Triathlon transformation today. 💪
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:18:00 | 01:15:00 |
|
Bike
x3
|
03:27:00 | 02:35:00 |
|
Strength
x2
|
02:08:00 | 01:00:00 |
|
Run
x2
|
01:43:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:18:00 | 01:15:00 | |
|
|
03:27:00 | 02:35:00 | |
|
|
02:08:00 | 01:00:00 | |
|
|
01:43:00 | 01:40:00 |
Training Load By Week
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