🔥HALF DISTANCE TRIATHLON CASCAIS PORTUGAL - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥HALF DISTANCE TRIATHLON CASCAIS PORTUGAL - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
The 36-week Half Distance Triathlon training plan for senior triathletes 60+ is expertly designed to prepare you for the unique challenges of the Cascais, Portugal course—from the scenic Ribeira Bay swim to the rolling hills of the Sintra-Cascais Natural Park, and the dramatic coastline run to Cabo Raso. Every phase of this plan mirrors the demands of the race so that you arrive at the start line confident, strong, and fully prepared.
✅ Swim-Ready for Ribeira Bay
Our video-based swim drills improve stroke efficiency, open-water technique, and sighting—essential for navigating the 1.9 km ocean swim in Cascais’ dynamic but protected bay waters.
✅ Bike Workouts Built for the Cascais Terrain
With workouts focused on strength endurance and threshold power, you’ll be ready for the 90 km rolling bike course, including climbs through Sintra and the unique thrill of racing the Estoril Formula 1 Circuit. Smart use of heart rate and power-based workouts means you train at the right intensity—every ride.
✅ Run Strong Along the Coast
The two-loop 21.1 km run along the Guincho coast is both beautiful and demanding. Our plan includes brick sessions and threshold training that simulate back-to-back effort and rolling terrain, so you’ll feel prepared for every incline and stride.
✅ Tailored for Senior Athletes 60+
Your body, your pace. This plan honors the recovery needs of senior athletes with a structured 2:1 work-to-recovery ratio, starting at just 7.5 hours/week and progressing gradually. Strength training is integrated throughout to preserve muscle mass and bone density.
✅ Aerobic Durability + VO₂ Max Gains
You'll build deep aerobic endurance through long, low-intensity sessions and sharpen speed and power with interval and neuromuscular workouts—essential for conquering every leg of the Half Distance Triathlon.
✅ Race-Specific Preparation
In the final 12 weeks, workouts mimic Cascais-specific challenges: open-water swim sets, sustained bike efforts, and tempo runs that match the course's elevation profile and pacing strategy.
🎯 Train Smart. Maintain Strength. Race with Confidence.
If you're ready to take on the Half Distance Triathlon Cascais Portugal, this plan gives you everything you need—structure, progression, and expert support.
📬 Get started today and receive personal email coaching support to guide you every step of the way. Let’s make your Cascais Half Distance Triathlon a race to remember.
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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
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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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