🔥HALF DISTANCE TRIATHLON GOA INDIA - ADVANCED W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🔥HALF DISTANCE TRIATHLON GOA INDIA - ADVANCED W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
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Length
44 Weeks
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Plan Description
The Half Distance Triathlon Goa India is a stunning race—but don’t let the beauty fool you. Between the calm but warm waters of Miramar Beach, the fast-paced bike ride across the iconic Zuari Bridge, and a three-loop run to the historic Governor’s Palace, this event demands more than motivation—it demands smart, progressive training. That’s exactly what this 44-week Half Distance Triathlon training plan delivers.
✅ 12-Week Base Training Block
Perfect if you’re starting with limited endurance training. This phase builds your aerobic engine, joint durability, and mental discipline—ideal for the tropical conditions and warm waters of Goa.
✅ 32-Week Advanced Build Plan
You’ll follow a proven 3:1 structure—3 weeks of focused work followed by 1 week of active recovery. This approach keeps you improving steadily while minimizing burnout.
✅ Course-Specific Preparation
🏊 Swim: Drills and aerobic swim sets prepare you for the 1.9 km triangle course at Miramar Beach, including pacing strategies for warmer water.
🚴 Bike: High-cadence intervals and steady-state endurance rides replicate the speed-focused nature of the Goa course. You’ll be ready to push across the smooth stretches of the Zuari Bridge and coastal roads.
🏃 Run: Includes tempo efforts and looped training to simulate the 3-lap run to the Governor’s Palace—voted one of the top Half Distance Triathlon run courses in Asia.
✅ Peak Weekly Volume of 14 Hours
You’ll gradually progress from 9.5 hours per week to a peak of 14, matching the endurance needs of race day—without overwhelming your life or risking injury.
✅ Strength and Power Focus
With functional strength routines early on and a shift to traditional strength work later, you’ll build durability and improve injury resilience for all three legs of your race.
✅ Targeted Energy System Training
Includes Aerobic Base, VO₂ Max, Anaerobic Threshold, Anaerobic Power, and ATP-PC protocols—giving you the metabolic edge to surge, sustain, and finish strong.
💬 Personalized Email Coach Support Included
Got questions about training, recovery, or pacing? Your plan includes direct email support from an experienced coach to keep you on track and confident every step of the way.
👉 If you’re serious about racing the Half Distance Triathlon Goa India, this is the plan that gets you to the start line prepared—and the finish line proud.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Bike
x3
|
03:43:00 | 02:35:00 |
|
Strength
x2
|
02:04:00 | 01:00:00 |
|
Run
x2
|
01:50:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:21:00 | 01:15:00 | |
|
|
03:43:00 | 02:35:00 | |
|
|
02:04:00 | 01:00:00 | |
|
|
01:50:00 | 01:40:00 |
Training Load By Week
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