🔥2026 HALF DISTANCE TRIATHLON KRAKOW - SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE TRIATHLON KRAKOW - SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
The Half Distance Triathlon Krakow Poland presents a scenic but demanding course: a 1.9 km swim in the calm Zakrzówek Reservoir, a 90 km bike through the rolling hills of Lesser Poland, and a 21.1 km run on a four-loop course through Kraków’s historic center and along the Vistula River. Senior triathletes (60+) preparing for this event benefit from a structured, progressive plan that builds endurance, maintains strength, and reduces injury risk.
This 36-week Half Distance Triathlon training plan is built on proven endurance principles and designed specifically for older athletes progressing from shorter events or returning after time off. It emphasizes consistent aerobic development, muscular maintenance, and adequate recovery.
How the Plan Supports Krakow Race Demands:
🏊 Swim – Zakrzówek Reservoir (1.9 km, one loop)
Swim workouts include endurance sets and drill-focused sessions to support sustained effort and technique in open water.
Video-based drills enhance stroke mechanics and breathing efficiency.
🚴 Bike – 90 km through Wieliczka and Bochnia
Long rides, tempo sessions, and intervals build the strength and endurance needed for rolling terrain and moderate climbs.
Brick workouts simulate the bike-run transition.
🏃 Run – Four 5 km loops through Kraków
Loop-based pacing and threshold intervals help prepare for consistent performance across laps.
Weekly brick sessions improve run mechanics under fatigue.
Core Training Plan Features:
✔ Periodized Structure
Weeks 1–12 (Base): Aerobic conditioning, mobility, and strength
Weeks 13–24 (Build): Threshold work, bike-run combos, longer efforts
Weeks 25–36 (Peak): Race simulation, intensity work, taper
✔ Recovery-Focused (2:1 Ratio)
Two weeks of build followed by one week of recovery, supporting adaptation and reducing overuse risk.
✔ Strength Maintenance
Functional strength training supports joint health, bone density, and muscle retention.
✔ Age-Appropriate Weekly Load
Begins at ~7.5 hours/week and builds to ~12 hours/week, promoting consistency without overload.
✔ Heart Rate and Power-Based Workouts
Compatible with Garmin and other platforms for structured pacing and performance tracking.
This plan aligns with the specific physical and technical needs of the Half Distance Triathlon Krakow Poland and provides a clear, manageable path to race-day readiness. Personalized coach email support is included for guidance and adjustments throughout the program.
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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
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- 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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