🏅 2026 HALF DISTANCE SHANGHAI TRIATHLON - ADVANCED - W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE SHANGHAI TRIATHLON - ADVANCED - W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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 Shanghai – Conquer Chongming Island with Confidence
Set on the lush, eco-friendly Chongming Island—just 90 minutes from downtown Shanghai—the Half Distance Triathlon Shanghai is your gateway to a fast, scenic, and unforgettable racing experience. With a 1.9 km swim in the calm lake at Bright Tian Yuan, a flat and fast 90 km bike ride on Beiyan Highway, and a 21.1 km run around the same pristine lake, this course offers the ideal mix of natural beauty and performance potential.
Your Training Advantage: The 36-Week Advanced Training Blueprint for Half Distance Triathlon Success
This race demands more than basic preparation—it calls for a strategy. Our 36-week advanced training blueprint is crafted specifically for the Half Distance Triathlon athlete ready to level up. The program begins with a 12-week base-building phase focused on functional strength and endurance. This seamlessly transitions into a 24-week Half Distance Triathlon-specific plan that builds your performance to peak race condition.
We follow a proven 3:1 training rhythm—three weeks of progressive overload followed by one week of active recovery—to keep you improving while avoiding burnout. The Half Distance Triathlon phase begins with 9.5 hours per week, gradually ramping up to 14.5 hours of structured, effective training.
What You’ll Train For:
Endurance Aerobic Mile Development to sustain your energy from start to finish
VO2 Max Training for speed and stamina
Anaerobic Threshold Workouts to sharpen your pace control
Power Sprints & Climbing Accelerations to dominate on the bike course
ATP-PC Power Sessions to sharpen your explosive power and finishing strength
Whether it's your first Half Distance Triathlon or you're chasing a personal best, this plan gives you the roadmap to crush Shanghai’s unique course with confidence.
🌿 Chongming Island rewards prepared athletes with a flat, fast route and stable race day conditions—take full advantage of that opportunity with a training plan built for performance.
Are you ready to train smart, race strong, and experience your best Half Distance Triathlon yet?
Start your journey today and prepare to race Shanghai like a champion. 🏊♂️🚴♀️🏃♂️
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:18:00 | 01:15:00 |
|
Bike
x3
|
03:28:00 | 03:00:00 |
|
Strength
x2
|
02:08:00 | 01:00:00 |
|
Run
x2
|
01:43:00 | 02:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:18:00 | 01:15:00 | |
|
|
03:28:00 | 03:00:00 | |
|
|
02:08:00 | 01:00:00 | |
|
|
01:43:00 | 02:00:00 |
Training Load By Week
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