🥇SIX MONTH HALF DISTANCE LANGKAWI MALAYSIA - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇SIX MONTH HALF DISTANCE LANGKAWI MALAYSIA - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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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
Train Smart for the Half Distance Triathlon in Langkawi, Malaysia – Built for Senior Triathletes 60+
Langkawi’s race conditions are no joke:
🏊♂️ A 1.9KM open-water swim in warm 82°F (28°C) water—calm, but non-wetsuit.
🚴♂️ A 91KM bike course featuring rolling terrain, exposed sun, and humidity.
🏃♂️ A flat 21.1KM run along the waterfront with heat and humidity that will test even the fittest athletes.
Preparing for the Half Distance Triathlon in Langkawi requires more than grit—it demands a solid foundation of prerequisite base training, thoughtful, age-specific approach to endurance, heat adaptation, and strength. This 24-week Half Distance Triathlon Training Plan for senior triathletes 60 and over is tailored precisely for those unique demands—whether you're chasing a PR or simply seeking to cross the finish line strong, healthy, and proud.
This training plan helps you adapt safely and effectively to those challenges:
✅ Senior-Specific Structure – Designed around the needs of athletes 60+, this plan preserves muscle mass, protects joints, and optimizes cardiovascular performance without excessive fatigue.
✅ Heat & Humidity Adaptation – Sessions simulate real race conditions, teaching you to pace and hydrate wisely on Langkawi’s sun-drenched roads.
✅ VO₂ Max & Speed Work – Targeted intensity to maintain top-end aerobic capacity, so you’re not just finishing—you’re finishing strong.
✅ Strength & Mobility Routines – Twice-weekly strength sessions support joint health, balance, and resilience—essential for recovery and injury prevention.
✅ Swim Efficiency – Video-guided drills improve form for a smoother, more confident open-water swim in Langkawi’s warm bay.
✅ Transition Practice – Dedicated bricks and drills build confidence between disciplines, crucial for senior athletes who want to race smart.
Whether you’re looking to build gradually from a strong base or dial in your performance for race day, this plan offers a clear roadmap to success. Plus, you’ll never train alone—with personalized email coach support, you'll get expert guidance and motivation at every step.
Ready to take the next step toward Langkawi?
Invest in a training plan built for your body, your goals, and your longevity in triathlon. Let’s get you to the start line prepared—and to the finish line proud. 🏁
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:51:00 | 02:00:00 |
|
Swim
x3
|
01:21:00 | 00:50:00 |
|
Bike
x3
|
02:42:00 | 03:00:00 |
|
Strength
x1
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:51:00 | 02:00:00 | |
|
|
01:21:00 | 00:50:00 | |
|
|
02:42:00 | 03:00:00 | |
|
|
01:16:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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