🏅HALF DISTANCE TRIATHLON MOSSEL BAY - INTERMEDIATE W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🏅HALF DISTANCE TRIATHLON MOSSEL BAY - INTERMEDIATE W/RUN GAIT VIDEO 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
Race the Half Distance Triathlon in Mossel Bay, South Africa with Confidence using a smart, proven triathlon training plan tailored to this event’s unique challenges. From the rolling sea swim at Santos Beach to the hilly 90km bike course and undulating coastal run, our 36-week Half Distance Triathlon Training Plan is built to get you race-ready—stronger, faster, and mentally tougher.
Here’s how this plan sets you up for success on race day:
✅ Swim Ready for Ocean Conditions
Train with purposeful open water sessions that mirror Mossel Bay’s 1.9km sea swim—from building comfort in choppy water to pacing for a rolling start. Drills improve stroke efficiency while video guidance sharpens your form.
✅ Conquer the 1,020m Bike Climb
Tackle the hilly out-and-back 90km bike course with structured power-based intervals and long climbing workouts. Our progressive build simulates elevation demands and prepares you to pace efficiently on race day.
✅ Run Strong Off the Bike
Master the 21.1km three-lap run along Mossel Bay’s stunning coastline with integrated brick workouts and tempo efforts. Undulating terrain is no problem thanks to strength-focused run sessions and endurance track intervals.
✅ Build a Solid Foundation
The first 12 weeks focus on aerobic capacity and total-body strength—crucial for powering up Herbertsdale Road and running steady along the harbour.
✅ Peak at the Right Time
From week 13, volume increases strategically from 7 to 12.5 hours/week, balancing intensity, recovery, and key workouts to sharpen performance and avoid burnout.
✅ Race-Specific Simulation
Includes targeted brick sessions, open water tune-ups, and anaerobic threshold work so you’re dialed in for pacing, fueling, and transitions—just like race day.
💬 Personal Email Coach Support Included
Stuck or need guidance? Get personalized answers directly from your coach anytime during training—because every athlete deserves expert support.
You’re not just training for a Half Distance Triathlon—you’re preparing to dominate one of South Africa’s most stunning and demanding courses.
Let’s get you to that finish line at De Bakke Beach stronger than ever. Your plan is ready.
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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
|
01:34:00 | 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 | |
|
|
01:34:00 | 01:00:00 |
Training Load By Week
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