SIX MONTH HALF DISTANCE MOSSEL BAY - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
SIX MONTH HALF DISTANCE MOSSEL BAY - 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
Tackle the coastal challenge of the Half Distance Triathlon Mossel Bay South Africa with a race-specific training plan built for serious triathletes. With a sea swim from Santos to De Bakke Beach, a hilly 90km ride (1,020m elevation), and a rolling 21.1km three-lap run through the harbor and old town, this course demands strength, endurance, and precision.
Our Six-Month Advanced Half Distance Triathlon Training Plan is engineered to prepare you for every element of this course — and help you perform at your peak.
🔻 Base Fitness Requirement
Before starting, you should already be training consistently:
✔️ Minimum of 6–8 hours per week for the past 8–10 weeks
✔️ Long ride of at least 1.5 hours
✔️ Long run of at least 45 minutes
This plan is designed for experienced age group triathletes with a solid endurance foundation.
💥 Why This Plan Works for Mossel Bay
✅ Open Water Swim Prep
Get confident for the ocean start with sessions focused on sighting, pacing, and optional wetsuit scenarios.
✅ Bike Power for the Climbs
With over 1,000m of elevation, you’ll need strength and pacing. Structured intervals, tempo sets, and anaerobic hill repeats mimic the Herbertsdale road’s punchy profile.
✅ Run-Ready for Undulations
Train to handle the 3-lap rolling run with pacing strategies, mid-run surges, and fatigue resistance — ideal for that final push along the Point walkway.
✅ Progressive Weekly Volume
Starts at 9.5 hours/week and builds to a peak of 14 hours — balancing challenge and recovery.
✅ Performance-Focused Sessions
🚴♂️ VO2 Max Bike Intervals – Build high-end aerobic power
🏃♂️ Threshold Runs – Sustain faster paces for longer
💥 Sprint & Power Work – Finish strong on hills and final miles
This isn’t just another plan. It’s a performance roadmap designed to match the specific demands of Mossel Bay’s Half Distance Triathlon.
✨ Includes personalized email coach support — so you’re never training alone.
👉 Take the next step. Train with purpose. Race Mossel Bay with confidence.
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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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- Power Meter
- Heart Rate Monitor
- GPS
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