🏆 2026 HALF DISTANCE SHANGHAI TRIATHLON - INTERMEDIATE W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏆 2026 HALF DISTANCE SHANGHAI TRIATHLON - INTERMEDIATE W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
44 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 – Your Ultimate Training Plan for Race Day Success
Imagine racing on the beautiful Chongming Island, just 90 minutes from downtown Shanghai, surrounded by lush greenery and calm waters. The Half Distance Triathlon Shanghai challenges you with a 1.9 km swim in the clear lake at Bright Tian Yuan, a flat 90 km bike course on Beiyan Highway, and a two-loop 21.1 km run circling the same scenic lake. Race day temperatures hover around a comfortable 70°F (21°C) for the swim and 79°F (26°C) for the run, offering perfect conditions to push your limits.
To conquer this event, you need more than just determination—you need a smart, structured training plan designed to build your endurance, speed, and confidence. That’s where the 44-Week Intermediate Training Plan steps in.
Starting from zero base mileage, this plan begins with a focused 12-week base phase that sets the foundation for your entire race season. You'll gradually develop stamina and strength with carefully crafted workouts that fit into your busy lifestyle. After laying this groundwork, you’ll transition into 32 weeks of specific Half Distance Triathlon training tailored to the unique demands of this event. Training hours grow thoughtfully from 9 hours in the first week to a peak of 14 hours, balancing intensity and recovery for optimal progress.
Your training journey includes a variety of workouts designed to elevate every part of your race performance. From endurance swims and open water drills to tempo rides and progressive brick sessions, you’ll build resilience and race readiness. Strength training and expert technique coaching enhance your efficiency, while cutting-edge VO2 Interval and Anaerobic Threshold sessions push your fitness to new heights.
Exclusive video tutorials guide you through swimming drills and strength exercises, while run and bike workouts are precisely structured around heart rate and power zones to ensure you train smart and race faster.
This plan is crafted specifically for the intermediate triathlete who is ready to transform from participant to competitor. It’s not just about finishing the Half Distance Triathlon Shanghai—it’s about starting strong, maintaining focus, and crossing that finish line feeling unstoppable.
Are you ready to commit to your best race yet? Invest in your training journey today and unlock the athlete within you. Let’s make your Half Distance Triathlon Shanghai experience truly unforgettable.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:22:00 | 01:15:00 |
|
Bike
x3
|
02:43:00 | 03:00:00 |
|
Run
x3
|
01:59:00 | 02:00:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:22:00 | 01:15:00 | |
|
|
02:43:00 | 03:00:00 | |
|
|
01:59:00 | 02:00:00 | |
|
|
01:29:00 | 01:00:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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