🔥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
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
You’ve earned the wisdom of experience—and now, it’s time to prove that strength has no age limit.
Whether you're rediscovering your passion for endurance sports or chasing a lifelong dream, this thoughtfully designed 44-week Half Distance Triathlon training plan is built specifically for athletes aged 60 and over. With purpose, patience, and the right strategy, you'll arrive at the start line in Cascais with confidence—and finish with pride.
Set against the stunning backdrop of Ribeira Beach, the Sintra-Cascais Natural Park, and Guincho’s rugged coastline, the Half Distance Triathlon Cascais Portugal isn’t just a race—it’s a celebration of perseverance, courage, and personal triumph. This plan prepares you to meet every challenge the course presents—mindfully, safely, and with strength.
💪 Here’s how this plan supports you:
✅ A Gentle Yet Effective Start
We begin with a 12-week base phase focused on mobility, aerobic capacity, and injury prevention—ideal for athletes returning after time away or building a new foundation.
✅ Endurance that Lasts
Low-impact, long-duration sessions steadily build stamina for the ocean swim, the scenic 90 km ride (including the iconic Estoril F1 Circuit), and the rolling 21.1 km coastal run.
✅ Strength for Life
Age-specific resistance workouts help maintain muscle mass, protect bone health, and improve functional movement—so you don’t just race better, you live stronger.
✅ Smart Speed Work
Carefully timed VO2 max intervals and brick sessions improve race-day efficiency, pacing, and transition skills—without overloading your body.
✅ Mind-Body Connection
Skill drills enhance neuromuscular coordination and mental focus. You'll move with more purpose, confidence, and control in every discipline.
✅ Technology That Fits You
Track your progress using heart rate, RPE, or power on Garmin and other popular devices. No spreadsheets—just clear, guided workouts.
✅ Recovery That Respects Your Body
With a 2:1 training-to-recovery structure, you’ll train smarter, not harder—honoring your body’s natural rhythm of adaptation and rest.
🌟 You’re not alone on this journey. Every athlete receives personalized email coach support—because your goals deserve expert guidance and encouragement along the way.
🎯 You’ve lived through decades of challenges and victories—this is your time to prove there’s still more ahead.
Join the 44-week Half Distance Triathlon training plan made for senior triathletes—and cross that finish line in Cascais stronger than ever.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:26:00 | 03:00:00 |
|
Swim
x3
|
01:20:00 | 01:00:00 |
|
Run
x3
|
01:42:00 | 02:00:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:26:00 | 03:00:00 | |
|
|
01:20:00 | 01:00:00 | |
|
|
01:42:00 | 02:00:00 | |
|
|
01:29:00 | 01:00:00 | |
|
|
—— | —— |
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.
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- 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
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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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