2026 SIX MONTH HALF DISTANCE PUNTA DEL ESTE - MASTERS W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH HALF DISTANCE PUNTA DEL ESTE - MASTERS 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
As a Masters athlete (40+), you're already familiar with the demands of triathlon. To excel at the Half Distance Punta del Este Triathlon, this six-month training plan is tailored to enhance your endurance, strength, and race strategy, ensuring you perform at your best while minimizing injury risks.
Progressive Periodization: The plan employs a 3-week build followed by a 1-week recovery cycle. This approach allows your body to adapt to increasing training loads, promoting sustainable improvements and reducing the likelihood of overtraining.
Structured Training: Starting at 7.5 hours per week and peaking at 12.5 hours, the plan balances intensity and recovery. This structure accommodates your lifestyle while providing sufficient training stimulus to meet race demands.
Endurance & Speed Development: You'll engage in workouts targeting aerobic base building, VO2 max, and anaerobic threshold. These sessions are designed to enhance your cardiovascular capacity and speed, crucial for the varied terrains of the Punta del Este course.
Masters-Specific Strength Training: Incorporating functional strength exercises addresses the unique needs of Masters athletes, focusing on joint health and muscle integrity. This component aims to prevent injuries and maintain muscle mass, supporting your training and racing performance.
Precision Workouts: Training sessions are designed based on Rate of Perceived Effort (RPE), heart rate, and power metrics. This personalization ensures each workout aligns with your current fitness level and race objectives, optimizing training effectiveness.
By following this plan, you'll build the necessary endurance and strength to tackle the Punta del Este course effectively. The structured approach ensures consistent progress, while the emphasis on recovery and injury prevention keeps you healthy throughout your training journey.
Remember, the Punta del Este Triathlon features a 1.9 km swim in the calm waters of Maldonado Bay, a 90 km bike course with scenic coastal views and the challenge of Punta Ballena Hill, and a 21.1 km run along picturesque coastlines, passing iconic landmarks like "Los Dedos."
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:02:00 | 02:00:00 |
|
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 | |
|---|---|---|---|
|
|
02:02:00 | 02:00:00 | |
|
|
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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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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