🔥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
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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 triathlon training plan is specifically designed for senior triathletes aged 60+, providing a safe, progressive, and proven path to race-day success at Rio de Janeiro featuring a swim at Copacabana Beach, a fast bike ride along Avenida Atlântica, and a scenic run through Aterro do Flamengo?
🏊 Prepare for the Copacabana Swim
Build comfort and confidence in the open water with gradual endurance swims, technique drills, and workouts tailored to your pace and recovery needs. The calm, warm waters of Copacabana are ideal for our low-impact swim training focus.
🚴 Dominate the Avenida Atlântica Bike Course
Flat, fast, and scenic—just like your structured long rides and interval sessions. Our plan emphasizes sustainable aerobic development, helping you handle the 90-km bike course efficiently while taking in Rio’s world-famous landmarks.
🏃 Run Strong at Aterro do Flamengo
The three-lap 21-km run demands pacing, heat management, and resilience. We prepare you with brick workouts, heat adaptation strategies, and VO2 max intervals to ensure you're ready for race-day temperatures near 80°F (27°C).
✅ Key Benefits for Senior Athletes:
✔️ Beginner-Friendly & Low-Stress Entry – Start with manageable 4-hour weeks
✔️ Safe, Gradual Endurance Gains – Volume builds carefully to avoid overtraining
✔️ Strength for Life – Age-appropriate resistance training protects joints and bones
✔️ Speed Maintenance – High-intensity intervals preserve top-end aerobic function
✔️ Smart Recovery – Built-in rest cycles allow your body to adapt and grow stronger
✔️ Tech-Integrated Workouts – Syncs with Garmin, smartwatches, and major apps
✔️ Race-Specific Prep – Pacing, bricks, and transitions built right into the plan
This triathlon training plan gives you structure, flexibility, and confidence to perform your best in the Half Distance Triathlon in Rio de Janeiro—whether it's your first or your fifth.
💬 Plus, you'll receive personalized coach support via email to keep you on track, motivated, and injury-free.
Ready to train smarter and finish stronger in Rio?
➡️ Start your Half Distance Triathlon journey today with a plan built for you.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:26:00 | 03:00:00 |
|
Swim
x3
|
01:20:00 | 01:00:00 |
|
Run
x3
|
01:42:00 | 02:00:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:26:00 | 03:00:00 | |
|
|
01:20:00 | 01:00:00 | |
|
|
01:42:00 | 02:00:00 | |
|
|
01:29:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.