🥇 2026 HALF DISTANCE SHANGHAI TRIATHLON - MASTERS W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 HALF DISTANCE SHANGHAI TRIATHLON - MASTERS W/AI RUN 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 — Elite Training Plan for Athletes 40+
Train Smart. Race Fast. Thrive on Chongming Island.
Just 90 minutes from downtown Shanghai, Chongming Island offers a lush, eco-friendly setting perfect for a fast Half Distance Triathlon. With flat roads, calm lake waters, and well-maintained run paths, this is your chance to race strong and smart. Our 44-week training plan is built specifically for athletes 40+, helping you prepare efficiently—whether it’s your first race or your fastest yet.
Why This Plan Works
✅ Start Strong, No Experience Needed
Begin with a 12-week base phase focused on strength, endurance, and technique. Start at just 4 hours/week and build up safely.
✅ Precision Training
Compatible with Garmin, smartwatches, and apps for seamless tracking. Follow RPE, heart rate, and power zones with confidence.
✅ Masters Athlete Focused
Mobility, recovery, and injury prevention are built in—so you stay healthy, strong, and consistent.
✅ Smart Periodization
3 weeks of progressive training followed by 1 week recovery. A proven formula for sustainable gains.
44-Week Structure
Base Phase (12 Weeks)
🏊 Focus on swim form and aerobic base
🏋 Build strength and resilience
Race-Specific Phase (32 Weeks)
🚴 Brick workouts to improve transitions
🏃 VO2 max and race-pace sessions
🕒 Peak training: 12.5 hours/week
Total Sessions
168 swims | 151 rides | 121 runs | 98 strength workouts
Real-time workout instructions on your device
Expert swim drills, pacing guidance, and taper planning
Conquer Shanghai Confidently
Swim the calm loop in Bright Tian Yuan Lake. Ride fast along the flat Beiyan Highway. Run around lush green paths under mild race-day temps. This plan prepares you for it all—mentally and physically.
Your Race Starts Now
🎯 Invest in the plan that delivers results. Train with purpose. Race with confidence.
Register Here
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:02:00 | 01:15:00 |
|
Bike
x3
|
02:45:00 | 03:00:00 |
|
Run
x3
|
01:47:00 | 02:00:00 |
|
Strength
x2
|
01:25:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:02:00 | 01:15:00 | |
|
|
02:45:00 | 03:00:00 | |
|
|
01:47:00 | 02:00:00 | |
|
|
01:25:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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