💪 SIX MONTH HALF DISTANCE SALALAH OMAN - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
💪 SIX MONTH HALF DISTANCE SALALAH OMAN - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
For seasoned triathletes like you aiming to sharpen their performance and dominate the Half Distance Triathlon Salalah Oman, this 24-week advanced plan delivers precision-crafted sessions tailored to the race’s unique demands. With a technical swim in the Hawana Lagoons, a rolling coastal bike, and a strategic three-loop run, every phase is addressed with surgical focus.
A solid base of training required as this plan kicks off with 9 hours in week one, featuring anaerobic threshold and VO2 interval work. Peak volume tops at 14.5 hours by week 19.
✅ Race-Specific Swim Conditioning
Master the 1.9 km loop in the warm (77°F / 25°C), calm lagoon waters. Focused drills refine open water skills, improve stroke efficiency, and hone sighting techniques.
✅ Power & Endurance on the Bike
The 90.1 km out-and-back ride along the Indian Ocean demands sustained power. Workouts include threshold and power intervals that mirror the course's rolling terrain, building resilience and sustained watts.
✅ Tactical Run Preparation
The 21.1 km run’s three-loop design requires discipline and mental focus. This plan emphasizes tempo runs, threshold work, and race-pace simulations to dial in pacing and run economy.
✅ Periodized Training Structure
Utilizes a 3:1 build-to-recovery ratio for progressive overload and optimized adaptation, ensuring peak readiness on race day.
✅ Data-Driven Precision
Integrates heart rate and power zones. Garmin-compatible sessions provide real-time metrics for tracking performance and gains.
✅ Strength & Technical Efficiency
Triathlon-specific strength training builds durability and efficiency. Swim technique work focuses on drag reduction and propulsion.
✅ Open Water & Brick Sessions
Race-condition simulations, including open water and bike-run bricks, enhance transition sharpness and multisport fluency.
This high-performance training plan respects the demands of elite-level fitness while pushing your limits. Includes ongoing personalized coach support via email—fine-tune your strategy, address weaknesses, and ensure flawless race execution.
Ready to race Salalah at your best? Lock in your plan and perform with confidence. 🏆
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:19:00 | 01:15:00 |
|
Run
x3
|
02:07:00 | 02:00:00 |
|
Bike
x3
|
04:02:00 | 03:00:00 |
|
Strength
x2
|
01:36:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:07:00 | 02:00:00 | |
|
|
04:02:00 | 03:00:00 | |
|
|
01:36:00 | 01:00:00 |
Training Load By Week
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- Power Meter
- Heart Rate Monitor
- GPS
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