🔥2026 HALF DISTANCE TRIATHLON SHANGHAI - SENIOR TRIATHLETES - W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE TRIATHLON 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
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 – 36-Week Training Plan for Senior Triathletes 60+
Train Smart. Stay Strong. Race Confident.
Set on the scenic, eco-friendly Chongming Island—just 90 minutes from downtown Shanghai—the Half Distance Triathlon Shanghai offers fast roads, a calm lake swim, and a beautiful run course. If you're a seasoned triathlete 60+ ready to go beyond Sprint and Olympic distances, this plan is for you.
Made for Senior Triathletes 60+
This 36-week Half Distance Triathlon plan is built to help you maintain strength, boost endurance, and train smarter—not harder. Whether you're starting fresh after a break or continuing your triathlon journey, it’s designed to meet your needs without risking burnout.
Start Strong—Finish Stronger
Begin with a 12-week base phase to rebuild cardio fitness, joint mobility, and strength. Then transition into 24 weeks of structured workouts focused on race readiness, speed, and durability.
Why This Plan Works for You
✅ Heart Rate & Power-Based Sessions – Pairs with Garmin & smart devices
✅ Bone-Safe Strength Training – Supports mobility, posture & injury prevention
✅ Smart Endurance Work – Builds aerobic capacity through low-intensity training
✅ Race-Specific Brick Workouts – Prepare your legs for the flat bike & scenic run
✅ Integrated Swim Technique Drills – Boost form for the calm lake loop swim
✅ VO2 & Speed Intervals – Maintain your edge with strategic intensity
✅ Neuromuscular Drills – Improve reaction time & coordination
Phased Progression for Peak Performance
🔹 Weeks 1–12 (Base): Functional strength, aerobic building, swim form
🔹 Weeks 13–24 (Build): Tempo work, brick sessions, open-water prep
🔹 Weeks 25–36 (Peak): Threshold intervals, race rehearsal, tapering
Time-Efficient Training
Start at just 7.5 hours/week and build to 12 hours/week. Each session is carefully programmed for maximum benefit with minimal risk.
Total Training Summary:
💪 Strength: 82 sessions | 59 hrs
🏊 Swim: 135 sessions | 47 hrs
🚴 Bike: 120 sessions | 110 hrs
🏃 Run: 98 sessions | 61 hrs
Get Ready for a Fast, Memorable Race on Chongming Island.
With its flat out-and-back ride and two-loop lake run, Shanghai’s Half Distance Triathlon is ideal for a strong performance—if you arrive prepared.
👉 Start your training today and race the Half Distance Triathlon Shanghai with strength, confidence, and purpose.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:17:00 | 03:00:00 |
|
Swim
x3
|
01:18:00 | 00:50:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Run
x2
|
01:34:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:17:00 | 03:00:00 | |
|
|
01:18:00 | 00:50:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
01:34:00 | 02:00:00 | |
|
|
—— | —— |
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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