🥇 2026 SIX MONTH HALF DISTANCE RIO DE JANEIRO - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE RIO DE JANEIRO - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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 24-week training plan is expertly designed for senior triathletes aged 60 and over, giving you everything you need to perform your best on race day while prioritizing your long-term health and endurance.
🌊 Swim Preparation: The Half Distance Triathlon swim at Copacabana Beach features calm, sheltered waters at around 73°F (23°C). Our plan includes video swim drills focused on stroke efficiency and endurance building, helping you glide through the 1,900-meter course with confidence and energy conservation.
🚴♂️ Bike Conditioning: The 90-kilometer bike course is flat and scenic, running along Avenida Atlântica past Rio’s landmarks. This training plan builds your aerobic base through steady endurance rides and sharpens your speed and power with targeted VO₂ max intervals—perfect for sustaining steady, efficient cycling across three laps.
🏃♂️ Run Endurance: The 21-kilometer run around Aterro do Flamengo demands sustained pacing and mental toughness. With progressive run volume and threshold workouts, you’ll develop the stamina and strength needed for the three-lap urban shoreline course, all while training safely in warm conditions similar to Rio’s 80°F (27°C) race-day temperatures.
✅ Key Benefits of This Half Distance Triathlon Training Plan:
🏋️♂️ Strength & Bone Health: Resistance workouts maintain muscle and bone density, critical for injury prevention at 60+
❤️ Aerobic Endurance: Low-intensity sessions build cardiovascular efficiency without overtraining
⚡ Speed & Power: High-intensity intervals preserve peak aerobic capacity and race-day sharpness
🤸♂️ Movement Efficiency: Drills improve coordination, transitions, and neuromuscular response
🎥 Instructional Videos: Expert swim and strength training demonstrations tailored for seniors
📱 Smart Device Compatibility: Sync workouts with your favorite training platforms for seamless tracking
🔄 Periodized Structure: Balanced 2:1 build-to-recovery weeks optimize progress and prevent burnout
If you can already swim 1,500 meters, bike 30 miles, and run 5 miles comfortably, this plan will elevate your training to conquer Rio’s Half Distance Triathlon with confidence and resilience.
Ready to race strong in Rio? Invest in this personalized Half Distance Triathlon training plan today and gain exclusive email coach support every step of the way. Let’s make your triathlon goals a reality — tailored specifically for you, designed to keep you strong, fast, and healthy.
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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
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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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