🥇HALF DISTANCE TRIATHLON LANGKAWI MALAYSIA - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇HALF DISTANCE TRIATHLON LANGKAWI MALAYSIA - MASTERS 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Racing the Half Distance Triathlon in Langkawi, Malaysia is no small feat—hot temperatures, high humidity, and a rolling, exposed bike course demand more than just generic training. Our 36-week Half Distance Triathlon Training Plan, built for Masters athletes over 40, prepares you physically and mentally to thrive in these exact race conditions.
✅ Build Heat Resilience & Endurance
Train progressively to adapt to tropical conditions like Langkawi’s 82°F open-water swim and sun-exposed bike course. Key sessions simulate heat stress and promote efficient hydration strategies—giving you the edge when others fade.
✅ Develop Race-Specific Strength & Pacing
Prepare for Langkawi’s rolling bike terrain and moderate climbs with power-based rides, strength work, and sustained tempo efforts. Learn to pace smartly on the flat, humid run course to avoid mid-race blowups.
✅ Swim Ready for Pantai Kok
Integrated open-water swim sets—complete with video-supported drills—help you master pacing, sighting, and efficient technique for Langkawi’s single-loop sea swim.
✅ Brick Workouts & Race Simulations
Nail your transitions and build run durability off the bike with structured brick sessions tailored to mimic Langkawi’s unique course demands.
✅ Masters-Specific Recovery & Strength
With a 3:1 training-to-recovery structure, you’ll build without burnout. Customized strength work supports muscle preservation and long-term durability for athletes over 40.
✅ Efficient Weekly Time Commitment
Training starts at 7.5 hours/week and peaks around 12 hours, so you get maximal results without compromising your work or family life.
Whether you’re a seasoned triathlete or making a comeback, this plan ensures you're 100% prepared for the Langkawi Half Distance Triathlon—swim smooth, ride strong, and run steady to the finish on Pantai Chenang’s promenade.
👉 Start your journey to Langkawi today with expert-built structure, proven workouts, and personalized coach email support to keep you accountable and on track.
Train with purpose. Race with confidence. Finish proud.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:16:00 | 01:15:00 |
|
Bike
x3
|
02:31:00 | 03:00:00 |
|
Run
x3
|
01:43:00 | 02:00:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:16:00 | 01:15:00 | |
|
|
02:31:00 | 03:00:00 | |
|
|
01:43:00 | 02:00:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
—— | —— |
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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