🥇 2026 SIX MONTH HALF DISTANCE RIO DE JANEIRO - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE RIO DE JANEIRO - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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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 six-month Half Distance Triathlon Training Plan is crafted specifically for Masters athletes over 40 who want to race strong on Copacabana Beach, Avenida Atlântica, and Aterro do Flamengo.
Before beginning you should be able to:
Swim: 1,500 meters without difficulty
Bike: 30 miles with sustained effort
Run: At least 5 miles comfortably
If you meet these benchmarks and are looking to build on your existing base, this program offers a smart progression designed to help you perform at your best.
✅ Swim Readiness for Rio’s Calm, 1,900m Course
You’ll develop smooth, efficient stroke technique and build endurance in sheltered waters just like Copacabana Beach. Video drills and heart rate zones help you maintain a strong pace in water averaging 73°F (23°C).
✅ Bike Power for Flat, Scenic 90 km Laps
This plan builds your ability to sustain steady power on the three flat laps of Avenida Atlântica. Using power-based intervals and heart rate zones, you’ll train to ride strong past Rio’s iconic landmarks without burning out.
✅ Run Endurance and Speed for the 21 km Urban Course
The run training emphasizes sustained pacing and leg strength to handle the three-lap 21 km route along Rio’s shoreline. Heat adaptation and tempo runs prepare you for race-day temperatures averaging 80°F (27°C).
✅ Masters-Focused Strength and Injury Prevention
Functional strength sessions improve your durability and mobility, helping you stay injury-free and race-ready in your 40s and beyond.
✅ Progressive Periodization for Optimal Performance
With a 3:1 build-and-recovery cycle, you gradually increase training volume and intensity from 7.5 to 12.5 hours per week, ensuring steady improvement without burnout.
✅ Personalized Coaching Support
You’re never alone — expert email coaching guides you through every phase, answering questions and keeping you accountable.
This Half Distance Triathlon Training Plan isn’t just a workout list; it’s your complete roadmap to racing your best in Rio. Ready to rise to the challenge and conquer the iconic course with confidence?
👉 Take your training to the next level—join now and get personalized email coach support every step of the way!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:02:00 | 02:00:00 |
|
Bike
x3
|
02:54:00 | 03:20:00 |
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Strength
x1
|
01:13:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:02:00 | 02:00:00 | |
|
|
02:54:00 | 03:20:00 | |
|
|
01:21:00 | 01:15:00 | |
|
|
01:13:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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- Heart Rate Monitor
- GPS
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