🔥2026 HALF DISTANCE TRIATHLON ENCARNACION - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE TRIATHLON ENCARNACION - 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
From the 1.9 km swim in San José Beach to the challenging 90 km bike ride along the Costanera and the scenic 21.1 km run finishing at the Sambódromo, this 36-WK plan prepares your body and mind for every turn, climb, and stride of the course.
Why This Plan Works for Encarnación
✔ Builds Endurance for the Two-Loop Bike Course
With over 3,000 feet of elevation, the Costanera bike route demands aerobic durability and sustained climbing power. The plan’s progressive long rides, brick sessions, and power-based workouts simulate these race conditions while helping you adapt gradually—minimizing fatigue and maximizing performance.
✔ Swim Readiness for San José Beach
Calm open-water conditions don’t guarantee easy swimming. This plan incorporates technique-focused sessions, including video-guided drills, that improve stroke efficiency and sighting—ideal for navigating the loop from Bolik Pier with confidence.
✔ Prepares You for a Strong Waterfront Finish
The run includes race-specific brick workouts and threshold sessions designed to help you manage pacing and fatigue—so you can finish strong through Encarnación’s iconic landmarks and along the vibrant riverfront.
Designed for Senior Athletes
Whether you're returning from a training break or stepping up from Sprint and Olympic distances, the plan begins with a 12-week base phase focused on joint mobility, cardiovascular health, and muscular endurance. From there, it builds smartly into race-specific training, all while honoring your recovery needs.
Key Benefits of This Half Distance Triathlon Training Plan:
Structured Periodization (2:1 work-to-recovery) for consistent, safe gains
Power & heart rate-based workouts compatible with Garmin and major platforms
Integrated strength training for bone health and muscular resilience
VO2 max intervals and neuromuscular training for speed, balance, and transitions
Time-efficient programming—starting at just 7.5 hours/week
Expert Support When You Need It
What sets this plan apart? Direct email access to a triathlon coach throughout your training. You’re never alone—get answers, adjustments, and motivation from an experienced professional who understands senior athletes.
Train smart. Race strong. Join the senior athletes mastering the Half Distance Triathlon in Encarnación.
Start your journey today with a structured plan built for your goals—and your age.
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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
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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