🥇 2026 SIX MONTH HALF DISTANCE CASCAIS PORTUGAL - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE CASCAIS PORTUGAL - 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.
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Plan Description
This 24-week Half Distance Triathlon Training Plan for Senior Athletes 60+ is built specifically for your stage of life—focusing on endurance, strength, and longevity.
✅ Ideal Starting Point
Before beginning, you should be able to:
🏊 Swim 1,500 meters comfortably
🚴 Bike 30 miles with steady endurance
🏃 Run 5 miles consistently
If you meet these baselines, you're ready to experience the calm 1.9 km swim in Ribeira Beach bay, a scenic 90 km bike ride through Sintra-Cascais Natural Park and Lisbon’s landmarks, and a 21.1 km rolling run along the windswept Guincho coastline. To race strong, your training must reflect both the course demands and your experience as a senior triathlete.
✅ Race-Specific Prep for Cascais
🏖️ Swim: Structured swim workouts + technique drills prepare you for the protected but chilly (17–19°C) waters of Ribeira Beach.
🚵 Bike: Intervals and tempo efforts mimic the rolling terrain through Guincho Beach and the Estoril Formula 1 Circuit.
🏃 Run: Brick sessions and rolling-run simulations build strength for the out-and-back coastal run to Cabo Raso.
✅ Built for the Senior Athlete
💪 Strength & Bone Health: Weekly resistance training supports joint integrity and helps prevent injury
❤️ Aerobic Conditioning: Low-intensity volume grows your cardiovascular base without overtraining
🔥 VO₂ Max Intervals: Integrated later to preserve top-end fitness and neuromuscular speed
🧠 Efficiency & Reaction Time: Transition drills sharpen race-day readiness
✅ Smarter Structure, Stronger Results
📆 2:1 build-to-recovery cycle ensures sustainable progress
⏱️ Weekly training ranges from 7.5 to 12.5 hours
📲 Compatible with heart rate and power-based devices
🎥 Swim drill videos included
🌟 BONUS: Personalized Email Coach Support
Get direct access to a coach who understands your goals, physiology, and challenges as a 60+ triathlete.
You’ve done the hard work to stay fit—now train with purpose. This Half Distance Triathlon Training Plan for Senior Athletes 60+ is the roadmap to race-day confidence in Cascais.
👉 Start your training today and race stronger, smarter, and with support behind you.
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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
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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