🔥HALF DISTANCE TRIATHLON SALALAH OMAN - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥HALF DISTANCE TRIATHLON SALALAH OMAN - 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
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 Half Distance Triathlon Salalah Oman features a stunning 1.9 km swim in the calm turquoise waters of Hawana Lagoons, a rolling and fast 90.1 km bike along the Indian Ocean coastline, and a three-loop 21.1 km run through lively, spectator-friendly streets. To excel here, your training must build endurance, strength, and race-specific skills with a smart, progressive approach tailored to your needs.
This 36-week Half Distance Triathlon training plan is expertly designed for senior triathletes aged 60 and above who want to race Salalah Oman with confidence and minimized injury risk. Here’s how it prepares you:
✅ Builds Endurance for the Swim, Bike, and Run
Starting with a 12-week base phase, you develop a solid aerobic foundation that helps you comfortably complete the 1.9 km swim and sustain power on the 90.1 km bike course. The gradual progression leads into longer, race-specific efforts matching the Salalah terrain.
✅ Maintains Strength and Joint Health
Strength training is a core part of this plan to preserve muscle mass and bone density, essential for injury prevention and power output during the rolling bike course and demanding run loops.
✅ Improves Swim Technique for Lagoon Conditions
Video-based swim drills help refine your stroke and build efficiency in calm, warm waters — perfect preparation for Hawana Lagoons’ conditions.
✅ Simulates Race Intensity and Transitions
Brick workouts and threshold sessions replicate race-day efforts, enabling smooth transitions and pacing on the bike and run sections along Salalah’s coastline and marina streets.
✅ Incorporates Smart Periodization for Recovery
With a 2:1 work-to-recovery ratio, the plan balances hard efforts with rest to avoid burnout and promote consistent progress, respecting the recovery needs of senior athletes.
✅ Personalized Support to Keep You on Track
Throughout the 36 weeks, you receive expert email coaching tailored to your progress, helping you adapt, stay motivated, and race your best.
This Half Distance Triathlon training plan is fully compatible with Garmin and other smart devices, allowing seamless tracking of heart rate and power metrics to optimize every workout.
Are You Ready to Race Salalah Oman Strong?
If you’re serious about conquering the Half Distance Triathlon Salalah Oman with endurance, strength, and confidence, this 36-week training plan is your perfect companion. Designed specifically for senior triathletes, it guides you step-by-step toward race day success with personalized coaching support every step of the way.
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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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