🥇HALF DISTANCE TRIATHLON CASCAIS PORTUGAL - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇HALF DISTANCE TRIATHLON CASCAIS PORTUGAL - MASTERS 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
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 your roadmap to race-day success. Cascais isn’t just scenic—it’s demanding. With its protected ocean swim, a world-class bike course through the Sintra-Cascais Natural Park (including a lap on the Estoril Formula 1 Circuit!), and a rolling run along the rugged Atlantic coastline, this course demands smart, specific preparation.
Here’s how this training plan prepares you for the Half Distance Triathlon in Cascais:
✅ Progressive Build for All Levels
Starts with 12 weeks of base training to build endurance, perfect for beginners or returning athletes. No previous endurance background needed.
✅ Race-Specific Preparation
32 weeks of triathlon-focused training that includes:
Brick sessions to mimic swim-bike and bike-run transitions
VO₂ max and anaerobic intervals to handle the challenging hills and coastal winds of Cascais
Pacing strategies tailored for the race’s rolling terrain and changing conditions
🏊♂️ Swim Readiness for Ribeira Bay
Drills and technique sessions prepare you for cooler water (17–19°C) and potential ocean chop—so you’ll enter the bay confident and calm.
🚴♀️ Bike Conditioning for Rolling Climbs
Structured workouts build power and endurance for the 90 km scenic, undulating ride—especially the climbs through Sintra and the fast laps on the Estoril race track.
🏃♂️ Run Strength for Coastal Terrain
The two-loop run to Cabo Raso is tough and exposed. You’ll train for it with rolling terrain sessions and durability-focused strength work to keep you steady from start to finish.
💪 Masters-Focused Strength Training
Age-smart programming builds resilience, reduces injury risk, and enhances recovery.
📲 Technology-Enabled Guidance
Syncs with Garmin and other smart devices, using RPE, heart rate, and power zones for smarter training every day.
🧠 Backed by Science, Designed for Masters
Built around a 3:1 periodization model (three weeks build, one week recovery) to ensure consistent progress without burnout.
🎯 Ready to train with purpose and cross the Half Distance Triathlon Cascais finish line strong and smiling?
👉 Get started today and enjoy personalized email coach support every step of the way. You’re not just buying a plan—you’re investing in your best race yet.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:02:00 | 01:15:00 |
|
Bike
x3
|
02:45:00 | 03:00:00 |
|
Run
x3
|
01:47:00 | 02:00:00 |
|
Strength
x2
|
01:25:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:02:00 | 01:15:00 | |
|
|
02:45:00 | 03:00:00 | |
|
|
01:47:00 | 02:00:00 | |
|
|
01:25:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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- Heart Rate Monitor
- GPS
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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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