🥇 2026 SIX MONTH HALF DISTANCE SHANGHAI - SENIOR TRIATHLETES - W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE SHANGHAI - SENIOR TRIATHLETES - W/AI 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
Half Distance Triathlon Shanghai — Conquer Chongming Island with Confidence
The Ultimate Senior Triathlete 60+ Training Plan
🌿 Race the scenic, flat, and fast course on eco-friendly Chongming Island—just 90 minutes from downtown Shanghai.
Are you a dedicated Senior Triathlete 60+ looking to elevate your performance and dominate your next Half Distance Triathlon in Shanghai? This 24-week plan is built for experienced athletes who want to maximize endurance, maintain strength, and race smart on one of China’s most picturesque courses.
Why This Plan Works for the Shanghai Course
From the calm waters of Bright Tian Yuan Lake to the smooth, two-loop Beiyan Highway bike course and the scenic lakefront run, this plan trains you for Shanghai’s unique demands.
🏊♂️ Swim Smart: Prepare for a 1.9 km single-loop, rolling-start swim with open water pacing and technique drills.
🚴 Bike Strong: Two flat 45 km loops call for steady power and controlled pacing—matched with long aerobic rides and tempo work.
🏃 Run Steady: The 21.1 km course requires strong pacing in mild heat. Heat-adaptation, tempo runs, and hydration strategies are built in.
Optimized for Senior Triathletes Who Want Results
Designed for athletes 60+ who already have a solid base and want to train smarter, not harder.
💪 Strength & Bone Health – Prevent injury, protect muscle and joint function
🫀 Endurance – Prioritize long aerobic (Zone 2) sessions for efficient cardiovascular development
⚡ Speed & VO2 Max – Maintain top-end performance with structured intervals
🔁 Neuromuscular Activation – Improve efficiency, transitions, and movement quality
Your 24-Week Race-Ready System
🗓️ Start at 7.5 hrs/week, peak at 12.5
🔁 2:1 progressive periodization
🏊 89 swims (34:20 hrs)
🚴 86 rides (90:55 hrs)
🏃 70 runs (47:34 hrs)
💪 39 strength sessions (26:10 hrs)
Train With Confidence
📹 Video drills for swim & strength—tailored for athletes 60+
📊 HR & Power-based workouts for smarter performance
📲 Auto-syncs with your training devices
You’re Ready If You Can:
✔ Swim 1,500m
✔ Bike 30 miles
✔ Run 5+ miles consistently
🔥 This race is more than a finish line—it’s your moment to shine.
Train hard. Race smart. Own the Half Distance Triathlon Shanghai.
👉 Start your training today.
Register Here
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:51:00 | 02:00:00 |
|
Swim
x3
|
01:21:00 | 00:50:00 |
|
Bike
x3
|
02:42:00 | 03:00:00 |
|
Strength
x1
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:51:00 | 02:00:00 | |
|
|
01:21:00 | 00:50:00 | |
|
|
02:42:00 | 03:00:00 | |
|
|
01:16:00 | 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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