🥇 2026 HALF DISTANCE TRIATHLON RIO DE JANEIRO - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 HALF DISTANCE TRIATHLON 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.
Learn More about Structured Workouts.
Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 44-week Half Distance Triathlon training plan for athletes 40+ is purpose-built to help you arrive at the start line confident, strong, and ready to thrive in iconic conditions of Rio de Janeiro's warm open-water swim at Copacabana Beach, a scenic but fast flat bike course along Avenida Atlântica, and a multi-lap run through the urban shoreline of Aterro do Flamengo.
✅ Key Benefits of This Triathlon Training Plan:
🏊 Swim Strong at Copacabana Beach
Build endurance and improve technique with structured drills, stroke-focused workouts, and open-water preparation strategies tailored for calm sea conditions around 73°F (23°C).
🚴 Dominate the Avenida Atlântica Flats
Our plan includes interval-based bike sessions and brick workouts to boost your speed, power, and race-day pacing across three flat laps, while reinforcing smooth transitions.
🏃 Cruise Through Aterro do Flamengo
Train to handle heat and repetition with tempo runs, heat-adaptation guidance, and a pacing plan designed for a multi-lap course in 80°F (27°C) weather.
💪 Built for Masters Athletes 40+
Includes mobility, strength, and injury-prevention workouts that address the needs of mature athletes, improving durability and long-term progression.
📊 Data-Driven & Device-Ready
Structured workouts use RPE, heart rate, and power metrics—fully compatible with Garmin, smartwatches, and popular training platforms.
📈 Periodized for Sustainable Gains
Follows a proven 3:1 structure—three build weeks followed by one recovery week—helping you absorb training and avoid burnout over the long haul.
🎯 Specific Race Prep for Rio
Incorporates race-specific workouts that mimic Rio's swim-bike-run conditions and race-day format, including tempo rides and pacing intervals.
What You’ll Get:
A 12-week base phase to build general fitness
32 weeks of focused triathlon training
Integrated swim technique video support
Personalized email coach support with every plan
🎯 Ready to Race Strong in Rio?
Take the guesswork out of training with this expertly designed, age-specific Half Distance Triathlon plan. Get the structure, support, and confidence you need—plus direct email access to a coach for personalized guidance.
👉 Start your journey to the Half Distance Triathlon in Rio today—your best race is ahead!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:02:00 | 01:15:00 |
|
Bike
x3
|
02:45:00 | 03:00:00 |
|
Run
x3
|
01:47:00 | 02:00:00 |
|
Strength
x2
|
01:25:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:02:00 | 01:15:00 | |
|
|
02:45:00 | 03:00:00 | |
|
|
01:47:00 | 02:00:00 | |
|
|
01:25:00 | 01:00:00 | |
|
|
—— | —— |
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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