🚴HALF DISTANCE TRIATHLON MOSSEL BAY - BEGINNER W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🚴HALF DISTANCE TRIATHLON MOSSEL BAY - BEGINNER W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
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Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Half Distance Triathlon Mossel Bay is a race of grit and beauty, with a 1.9km sea swim, a hilly 90km bike ride boasting 1,020m of elevation gain, and a scenic yet challenging 21.1km run through the harbor and coastal pathways. To take on this course, you need more than motivation — you need a strategic plan built for success.
Our 44-week Beginner Half Distance Triathlon Training Plan is designed specifically to prepare you for the unique demands of this course — whether you're brand new to triathlon or stepping up to the Half Distance for the first time.
✅ 12-Week Base Phase: Build foundational endurance, strength, and confidence before the main build even begins — no prior training required.
✅ 32-Week Structured Build Phase: Progress from 9.5 to 14 hours of weekly training focused on race-specific conditioning. Focused “B” and “C” tune-up races to test and optimize transitions, fueling protocols, and pacing execution under competitive stress.
🏊♂️ Open Water Swim Prep: Technique-driven swim workouts mirror ocean conditions and rolling start dynamics for Mossel Bay’s point-to-point sea swim.
🚵 Hilly Bike Adaptation: The bike workouts include elevation-focused rides and RPE/HR-based intervals, preparing your legs for the 1,020m of climbing along Herbertsdale Road.
🏃 Run Durability & Strength: The undulating three-lap run is tackled with progressive brick runs, threshold intervals, and a pacing strategy to manage fatigue.
🔥 VO2 Max + Threshold Intervals: Maximize your performance potential with smart intensity workouts designed to elevate your endurance engine.
💡 Beginner-Friendly Strength Training: Integrated sessions target core and muscular strength without overloading your weekly training volume.
🎯 Real Coaching Support: With personalized email coaching built in, you're never training alone. Get expert guidance and feedback as you move through the plan.
Whether you're racing for the finish line or chasing a personal best, this Half Distance Triathlon training plan will give you the fitness, confidence, and mental edge to own your Mossel Bay race day.
👉 Start training smarter today — your path to the Half Distance Triathlon Mossel Bay starts with this expertly crafted plan and includes direct access to your coach for support every step of the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:25:00 | 01:15:00 |
|
Bike
x3
|
02:38:00 | 02:30:00 |
|
Run
x3
|
01:54:00 | 01:40:00 |
|
Strength
x2
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:25:00 | 01:15:00 | |
|
|
02:38:00 | 02:30:00 | |
|
|
01:54:00 | 01:40:00 | |
|
|
01:05:00 | 00:55:00 |
Training Load By Week
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