🥇 SIX MONTH HALF DISTANCE CASCAIS PORTUGAL - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 SIX MONTH HALF DISTANCE CASCAIS PORTUGAL - 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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
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- Heart Rate Monitor
- GPS
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