🔥2026 HALF DISTANCE SHANGHAI TRIATHLON SENIOR TRIATHLETES - W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE SHANGHAI TRIATHLON 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
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 – Conquer Chongming Island with Confidence
Set against the breathtaking backdrop of Chongming Island, just 90 minutes from downtown Shanghai, the Half Distance Triathlon Shanghai offers a fast, scenic course in a peaceful, eco-friendly setting. With a 1.9 km lake swim, a flat 90 km highway ride, and a shaded 21.1 km run around Bright Tian Yuan, this race is perfect for athletes over 60 seeking a memorable and well-supported event.
This 44-week training plan is built specifically for senior triathletes 60+ who want to prepare smart, race safe, and perform strong—regardless of past endurance experience.
Why This Training Plan Works for the Half Distance Triathlon Shanghai:
✅ Low-Impact Base Phase: The first 12 weeks gradually build strength, stamina, and aerobic conditioning without overloading the body.
✅ Endurance Without Overuse: Zone 2/3 aerobic sessions improve cardiovascular health while protecting aging joints and muscles.
✅ Strength for Aging Athletes: Functional strength workouts boost bone density, preserve lean muscle, and support daily activities.
✅ Race-Specific Speed Work: Controlled intervals sharpen VO2 max and prepare you for sustained pacing in Shanghai’s flat terrain.
✅ Smart Recovery Cycles: Periodized 2:1 training blocks ensure your body has time to adapt and grow stronger—without burnout.
✅ Race-Ready Brick Sessions: Train your body to transition smoothly from bike to run—essential for excelling on race day.
✅ Device-Synced Workouts: Easily connect with Garmin, smartwatches, or your favorite training app to track heart rate, power, and RPE.
✅ Tailored for Seniors: Every session is adapted for master athletes, with mobility, injury prevention, and joint care in mind.
What You Get – Weekly Breakdown:
🏊 Swim: 168 sessions | 61 hours
🚴 Bike: 151 sessions | 143 hours
🏃 Run: 121 sessions | 76 hours
🏋️ Strength: 98 sessions | 70 hours
Base Phase (Weeks 1–12): Start at just 4 hours/week and progress to 10.5—focusing on form, mobility, and aerobic fitness.
Triathlon Phase (Weeks 13–44): Build to 12.5 hours/week with structured bricks, intervals, and long endurance sessions aligned with the demands of Chongming Island’s flat and fast course.
Take Control of Your Race Day
Whether you’re aiming to finish strong, beat your personal best, or simply enjoy the challenge, this plan empowers you to race the Half Distance Triathlon Shanghai with purpose and confidence.
🎯 Ready to redefine what’s possible at 60+?
Start your 44-week training plan today and turn race day into your victory lap.
Register Here
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:26:00 | 03:00:00 |
|
Swim
x3
|
01:20:00 | 01:00:00 |
|
Run
x3
|
01:42:00 | 02:00:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:26:00 | 03:00:00 | |
|
|
01:20:00 | 01:00:00 | |
|
|
01:42:00 | 02:00:00 | |
|
|
01:29:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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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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