🔥2026 HALF DISTANCE TRIATHLON RIO DE JANEIRO - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE TRIATHLON RIO DE JANEIRO - SENIOR W/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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Our 36-week triathlon training plan is expertly crafted to help senior triathletes (60+) conquer this course with confidence, strength, and purpose. From the calm waters of Copacabana Beach to the flat, fast bike laps along Avenida Atlântica, and the scenic run through Aterro do Flamengo, this plan prepares you for every challenge of race day.
✅ Swim Preparedness for Copacabana
With video-based swim drills and structured aerobic sessions, you’ll build endurance and improve technique—perfect for Rio’s 1,900-meter ocean swim with gentle currents and 73°F waters.
✅ Bike Strength for Avenida Atlântica
Train on flat terrain with heart rate and power-based workouts tailored to three-lap courses. The plan boosts sustained speed while reducing fatigue so you can fully enjoy the iconic views of Sugarloaf Mountain and Christ the Redeemer.
✅ Run Conditioning for Aterro do Flamengo
Expect race-pace brick sessions and threshold training designed for the three-lap, 21K run under 80°F conditions. Your legs will be ready to go the distance with confidence and control.
💪 Strength & Bone Health Support
Maintain mobility and durability with age-appropriate strength training—critical for long-term performance and injury prevention.
🧠 Smart Structure & Recovery
With a proven 2:1 work-to-recovery format, this plan builds fitness sustainably, honoring your body’s need for recovery and adaptation.
📈 Progressive Phase Approach
Base Phase (Weeks 1–12): Build aerobic fitness and restore functional strength.
Build Phase (Weeks 13–24): Introduce race-specific workouts and open-water skills.
Peak Phase (Weeks 25–36): Sharpen for race day with interval and threshold training tailored to Rio’s course.
🎯 Why This Plan Works for You
Whether you’re returning from time off or building on past experience, this plan starts from any level of fitness and respects your time, recovery, and performance goals. Weekly volume ranges from 7.5 to 12 hours—ideal for busy, active seniors.
🌟 Ready to train smarter for the Half Distance Triathlon in Rio de Janeiro?
Start today with a plan designed just for senior triathletes—and gain access to personalized email coach support to keep you motivated, accountable, and race-day ready.
👉 Commit to your success—get your plan now and race Rio with strength and confidence!
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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
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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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