🥇 36-WK MASTERS 40+ HALF DISTANCE TRIATHLON PLAN W/EMAIL COACH SUPPORT - PAUL M. JOHNSON
🥇 36-WK MASTERS 40+ HALF DISTANCE TRIATHLON PLAN W/EMAIL COACH SUPPORT - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
Half Distance Triathlon 36-Week Training Plan: Crush Your Next Race
Ready to push beyond Sprint and Olympic distances? This 36-week Half Distance Triathlon training plan is engineered for competitive Masters athletes looking to optimize endurance, speed, and strength.
No Base Training? No Problem!
Haven’t trained in 90 days? No worries! The program starts with a 12-week base phase to rebuild foundational fitness before advancing into a 24-week structured triathlon regimen—no prior conditioning required.
Why This Plan Works for Competitive Masters Athletes
✔ Heart Rate & Power-Based Training – Seamlessly syncs with Garmin and compatible devices.
✔ Progressive Periodization (3:1 Load & Recovery Cycle) – Enhances performance while preventing overtraining.
✔ Masters-Specific Strength Training – Increases power, builds endurance, and reduces injury risk.
✔ Swim Sessions with Video Drills – Integrated with training devices—no need for printed workouts.
✔ Brick Workouts & VO2 Max Intervals – Boosts race-day endurance and speed.
Strategic Training Phases for Peak Performance
🔹 Early Phase: Functional strength, aerobic endurance, VO2 swim drills.
🔹 Mid-Phase: Tempo sessions, open-water swim skills, structured bike and run workouts.
🔹 Final Phase: Anaerobic threshold training, track sessions, and peak race preparation.
Train Efficiently & Maximize Results
This time-efficient training plan starts at 7.5 hours per week and peaks at 12 hours, ensuring you get the most effective workouts without wasting time.
Your 36-Week Training Breakdown
💪 Strength Training: 82 sessions | 59:05:00 hr
🏊 Swim: 135 sessions | 47:19:00 hr
🚴 Bike: 120 sessions | 109:45:00 hr
🏃 Run: 98 sessions | 60:45:00 hr
Train Smarter. Race Stronger.
🔥 Designed for Competitive Masters 40+, this science-backed training system helps you optimize endurance, power, and speed—so you can crush your next Half Distance Triathlon.
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*Muscle & Motion App Required
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:16:00 | 01:15:00 |
|
Bike
x3
|
02:28:00 | 03:00:00 |
|
Run
x3
|
01:43:00 | 02:00:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:16:00 | 01:15:00 | |
|
|
02:28:00 | 03:00:00 | |
|
|
01:43:00 | 02:00:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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