2026 SIX MONTH HALF DISTANCE PUERTO PRINCESA MASTERS 45+ W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH HALF DISTANCE PUERTO PRINCESA MASTERS 45+ W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
This Half Distance Triathlon Training Plan is tailored for Masters athletes (45+)who have maintained their fitness, and are aiming for a personal best or a podium finish in the Half Distance Triathlon in Puerto Princesa, Philippines.
Swim (1.9 km)
- Course Insight: Calm waters with minimal currents at Puerto Princesa City Baywalk Park offer a serene swim, with warm water (84°F / 29°C) that may affect performance.
- Plan Benefits: The 89 swim sessions build endurance, efficiency, and speed. The progressive periodization ensures gradual development, while precision workouts focus on heart rate and RPE (Rate of Perceived Exertion). Expert-led swim drills and auto-synced smart device workouts help refine technique.
Bike (90 km)
- Course Insight: The rolling two-loop course features hills and flat roads with scenic city routes. Riders need both endurance and power to manage elevation changes.
- Plan Benefits: The 86 bike sessions focus on aerobic endurance and hill-climbing strength, with power metrics and heart rate ensuring optimal intensity. Specific strength training exercises help maintain power and manage fatigue on the course.
Run (21.1 km)
- Course Insight: The three-loop course starts with a steady uphill, followed by flat and rolling terrain. The varied elevation makes this leg challenging.
- Plan Benefits: The 70 run sessions build stamina for the terrain, with long, steady runs and interval work targeting anaerobic threshold and VO2 max to improve speed and endurance. Strength training enhances running form and injury prevention.
Overall Plan Features
- Progressive Periodization: The plan includes 3-week build cycles followed by a recovery week for sustainable improvement.
- Masters-Specific Strength Training: Focuses on injury prevention and durability, helping athletes handle the stress of training and racing.
- Heart Rate & Power-Based Workouts: Precision training using heart rate and power ensures efficient energy use during both training and the race.
Exclusive Features for Motivation & Focus
- Expert-Led Video Drills: Swim drills, strength demos, and motivational videos keep you focused throughout training.
- Smart Device Integration: Auto-synced swim workouts for smart devices track progress and ensure you’re hitting the right zones.
Puerto Princesa Half Distance Triathlon
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:01:00 | 01:40:00 |
|
Bike
x3
|
02:54:00 | 03:20:00 |
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Strength
x1
|
01:13:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:40:00 | |
|
|
02:54:00 | 03:20:00 | |
|
|
01:21:00 | 01:15:00 | |
|
|
01:13:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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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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