🥇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
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 in Langkawi, Malaysia? This 44-week triathlon training plan is specifically built for athletes aged 40 and above and tailored to the unique demands of Langkawi’s tropical heat, rolling terrain, and high humidity. With personalized email coach support and a fully structured roadmap, this plan helps you train with confidence—no matter your current fitness level.
🏊♂️ Swim Preparation for Pantai Kok
Start strong with 12 weeks of base training focused on building swim endurance and efficiency in open water. Video-guided swim drills help you refine stroke technique, while heart rate and RPE guidance prepare you for the non-wetsuit, warm-water swim in Langkawi’s calm bay.
🚴♀️ Bike-Ready for Langkawi's Rolling Course
From smooth roads to scenic climbs near Datai Bay, the plan builds cycling strength and stamina through targeted intervals, long endurance rides, and brick sessions. You’ll learn to manage pacing and hydration—key to performing well in the tropical sun.
🏃 Run Strong Along Pantai Chenang
The two-loop flat run can feel intense in Langkawi’s heat and humidity. This plan emphasizes heat adaptation, hydration strategies, and smart pacing. VO₂ max workouts and structured long runs ensure your legs are ready to go the distance.
✅ Why This Plan Works for Langkawi:
✔️ Specifically structured for Masters athletes 40+
✔️ Progressive build: 12-week base + 32-week race prep
✔️ Compatible with Garmin and training platforms
✔️ Built-in strength training for injury prevention
✔️ Brick workouts to sharpen race-day transitions
✔️ Includes "B" and "C" race prep to simulate real race conditions
✔️ Based on RPE, heart rate, and power metrics for efficient training
✔️ Backed by personalized email coach support for guidance when you need it most
Langkawi demands more than fitness—it demands focus, strategy, and smart preparation. This Half Distance Triathlon training plan gives you everything you need to show up race-ready, confident, and strong.
🚀 Ready to train with purpose?
Start your journey to the Langkawi Half Distance Triathlon today and get coach-backed support every step of the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:02:00 | 01:15:00 |
|
Bike
x3
|
02:45:00 | 03:00:00 |
|
Run
x3
|
01:47:00 | 02:00:00 |
|
Strength
x2
|
01:25:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:02:00 | 01:15:00 | |
|
|
02:45:00 | 03:00:00 | |
|
|
01:47:00 | 02:00:00 | |
|
|
01:25:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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Refund Policy
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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