🔥2026 HALF DISTANCE TRIATHLON ROCKFORD - SENIOR TRIATHLETES W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE TRIATHLON ROCKFORD - 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Race Ready for the Rockford Half Distance Triathlon - This 36-week training plan is built specifically for experienced senior triathletes who want to improve performance while staying healthy, balanced, and energized. From the 1.2-mile downriver swim in the Rock River to the rolling 56-mile bike course and scenic 13.1-mile run along the city’s greenways, this plan prepares you for every challenge Rockford offers.
Whether you're returning from a break or starting anew, this plan begins with a 12-week base phase to safely rebuild endurance, mobility, and strength. You'll then progress through a structured build and peak phase, ensuring you're fully prepared for race day.
How This Plan Prepares You for Rockford
✅ Heart Rate & Power-Based Training – Optimized for Garmin and smart devices for real-time feedback.
✅ 2:1 Training Structure – Balanced work-to-recovery cycles to prevent overtraining.
✅ Senior-Specific Strength Work – Focus on preserving muscle mass and bone density.
✅ Aerobic Conditioning – Builds low-intensity durability for the long haul.
✅ Speed & VO2 Intervals – Maintain race-day sharpness with strategic high-intensity sessions.
✅ Neuromuscular Drills – Improve coordination, agility, and fast transitions.
✅ Integrated Swim Sessions – Video-supported technique work—device-ready for pool or open water.
✅ Race-Day Simulations – Brick workouts and tempo runs to mimic real conditions in Rockford.
Your 3-Phase Training Journey
🔹 Weeks 1–12 (Base Phase): Build aerobic fitness, joint mobility, and foundational strength.
🔹 Weeks 13–24 (Build Phase): Introduce tempo intervals, brick workouts, and open water skills.
🔹 Weeks 25–36 (Peak Phase): Hone threshold efforts, pace control, and race-specific execution.
Designed for Your Lifestyle
⏱️ Start at just 7.5 hours/week and gradually increase to 12 hours/week—perfectly suited for athletes managing recovery, travel, or other life commitments.
You won’t be training alone—this plan includes direct email support from a coach to guide you, answer questions, and help you adapt as needed.
Train with purpose. Race Rockford with confidence.
Tap into a proven system built for Senior Triathletes like you—maximize your performance while minimizing risk.
👉 Ready to commit? Start your Half Distance Triathlon journey today.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:17:00 | 03:00:00 |
|
Swim
x3
|
01:18:00 | 00:50:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Run
x2
|
01:34:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:17:00 | 03:00:00 | |
|
|
01:18:00 | 00:50:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
01:34:00 | 02:00:00 | |
|
|
—— | —— |
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.
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- 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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