🥇 2026 SIX MONTH HALF DISTANCE DES MOINES - SENIOR W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE DES MOINES - SENIOR 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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This race offers a challenging blend of urban and rural terrain, with one of the fastest swim courses in North America, a demanding hilly bike route, and a rolling run course through scenic parkland. To race your best, you need a training plan designed to prepare you for these exact conditions—and that’s exactly what this plan delivers.
Why Choose This Half Distance Triathlon Training Plan?
This 24-week training plan is specially crafted for senior triathletes aged 60+ who want to maximize endurance, strength, and race-day performance. It’s built to help you handle the unique challenges of the Des Moines course while optimizing your fitness and minimizing injury risk.
✅ Targeted Strength Training — Build and maintain bone density and muscle strength to power through hills and maintain form during your run.
✅ Smart Endurance Workouts — Develop steady aerobic capacity for the 1.2-mile swim and 56-mile hilly bike ride across mixed terrain.
✅ Speed and VO2 Max Intervals — Improve your pace with high-intensity sessions tailored to race demands, especially important for the rolling run course and final sprint.
✅ Neuromuscular Drills — Sharpen coordination and efficiency to nail smooth transitions and race-day rhythm.
Course-Specific Benefits
🏊♂️ Swim Prep — Prepare for the fast, point-to-point Connecticut River swim with technique-focused drills and pacing strategies.
🚴♂️ Bike Strength — Conquer the hilly 56-mile route through New England’s countryside, building power for climbs and control on descents.
🏃♂️ Run Stamina — Tackle rolling hills in Forest Park with endurance runs designed to simulate race conditions and finish strong.
Who Should Use This Plan?
If you can comfortably swim 1,500 meters, bike 30 miles, and run 5 miles, this plan is perfect to take your training—and your race—to the next level.
What You’ll Receive
✔ Progressive 24-week structure with smart build and recovery phases
✔ Weekly training hours ranging from 7.5 to 12.5 to fit your lifestyle
✔ Video-guided swim drills and strength workouts made for 60+ athletes
✔ Heart rate and power-based workouts to train smarter and measure progress
✔ Auto-sync compatibility with your favorite smart devices for seamless tracking
Ready to Dominate Your Half Distance Triathlon Des Moines?
This plan isn’t just about finishing — it’s about performing at your best with confidence and strength. Elevate your training, sharpen your skills, and be prepared to own race day.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:51:00 | 02:00:00 |
|
Swim
x3
|
01:21:00 | 00:50:00 |
|
Bike
x3
|
02:42:00 | 03:00:00 |
|
Strength
x1
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:51:00 | 02:00:00 | |
|
|
01:21:00 | 00:50:00 | |
|
|
02:42:00 | 03:00:00 | |
|
|
01:16:00 | 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.
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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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