🥇 2026 HALF DISTANCE TRIATHLON DES MOINES - MASTERS W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 HALF DISTANCE TRIATHLON DES MOINES - 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 Des Moines Iowa Training Plan
Unlock Your Full Triathlon Potential: Elite Training for Athletes 40+
Train smart, race strong. This 44-week plan is expertly designed for athletes 40+ preparing for the Half Distance Triathlon Des Moines—featuring a fast river swim, hilly countryside ride, and rolling run course. Whether you’re racing for the first time or chasing a new PR, this program builds the endurance, strength, and confidence you need to excel.
Why This Plan Works for Des Moines
✅ No Prior Experience Needed: Begin with a 12-week base phase to build foundational endurance before progressing to 32 weeks of triathlon-specific work.
✅ Race-Specific Training: Tailored sessions simulate Des Moines’ urban-to-rural bike course and rolling run terrain.
✅ Device-Ready: Sync with Garmin, smartwatches, and apps. Train using RPE, heart rate, or power.
✅ Masters-Focused Injury Prevention: Strength routines designed for older athletes to build durability and resilience.
✅ Periodized 3/1 Format: Train for 3 weeks, recover for 1—ensuring progress without burnout.
Tackle the Des Moines Course with Confidence
🌊 Swim: Prepare for the 1.2-mile point-to-point swim in the Connecticut River—recognized as the 4th fastest half distance triathlon swim in North America.
🚴 Bike: Get ready for 56 miles of hilly terrain through scenic countryside. Focused sessions improve climbing, endurance, and pacing.
🏃 Run: Crush the 13.1-mile run with hill-focused workouts and pacing drills to finish strong through Forest Park.
Training Phases
💪 Phase 1 – Base (12 Weeks)
✔ Build from 4 to 10.5 hours/week
✔ Develop form, endurance, and efficiency
🔥 Phase 2 – Triathlon Prep (32 Weeks)
✔ Increase to 12.5 hours/week
✔ Brick workouts and race simulations
✔ Speed, VO₂ max, and anaerobic power training
Additional Features
✔ 🎥 Swim technique video instruction
✔ 📊 RPE, HR, and power-based sessions
✔ 🏋️♂️ Masters-specific strength training
✔ 📱 Structured sessions delivered straight to your device—no printouts required
This is the comprehensive plan you need to train effectively, reduce injury risk, and deliver your best performance on race day.
🚀 Start your training now—build strength, sharpen speed, and crush your next Half Distance Triathlon in Des Moines!
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How it Works
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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
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- 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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