🔥HALF DISTANCE TRIATHLON POREC CROATIA - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥HALF DISTANCE TRIATHLON POREC CROATIA - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
Preparing for the Half Distance Triathlon Poreč, Croatia requires a specialized approach for senior athletes. This 44-week program is designed to help athletes aged 60+ build strength, endurance, and race-day confidence. Here's how it prepares you for the race:
✅ Senior Triathlete-Friendly Foundation: The plan begins with a 12-week base phase focused on building aerobic capacity and muscular endurance—ideal for those new to triathlons or returning after a break.
✅ Sustainable Endurance Development: Low-intensity sessions gradually build your aerobic fitness, reducing fatigue and injury risk, essential for the rolling 90km bike course and the multi-lap run along the Adriatic coast.
✅ Strength & Bone Health Support: Resistance training preserves muscle mass and supports bone density, helping reduce injury risk while improving overall strength.
✅ Aerobic Capacity & Speed Maintenance: High-intensity intervals help maintain top aerobic function, boosting your efficiency in all disciplines of the Half Distance Triathlon.
✅ Neuromuscular Coordination: Skill drills enhance transition efficiency, improving your ability to switch from swim to bike and bike to run with ease.
✅ Technology-Integrated: Track progress with Garmin, smartwatches, and training platforms, monitoring heart rate, power, and perceived exertion (RPE).
✅ Injury Prevention Focus: Age-appropriate recovery and strength training reduce joint stress and prevent overuse injuries, keeping you fit for race day.
✅ Periodized Training Cycles: A 2:1 work-to-recovery ratio optimizes adaptation and recovery, ensuring peak performance for the Half Distance Triathlon Poreč.
Program Structure
Phase 1 – Base Building (12 Weeks): Training hours gradually increase (4 to 10.5 per week), with a focus on mobility, technique, and foundational strength.
Phase 2 – Triathlon Preparation (32 Weeks): Training volume peaks at 12.5 hours per week, including brick sessions, intervals, and pacing work to enhance race speed.
Key Features:
Technique-driven swim drills
Workouts based on power, heart rate, or RPE for personalized training
This Half Distance Triathlon plan provides a structured, evidence-based approach for senior athletes to race with confidence. Start now with personalized coaching support to help you succeed!
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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
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- Heart Rate Monitor
- GPS
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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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