🏆HALF DISTANCE TRIATHLON LANGKAWI MALAYSIA - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏆HALF DISTANCE TRIATHLON 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.
Learn More about Structured Workouts.
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
At age 60+, your training needs are different—and that’s exactly why this 44-week Half Distance Triathlon training plan is built just for you. Langkawi's race conditions—hot, humid, and hilly—require experience, planning, and smart pacing. This program gives you the structure, support, and strategy to get to the start line healthy—and to the finish line strong.
Here’s how the plan supports senior triathletes every step of the way:
✅ Gentle Foundation First: The 12-week base phase builds aerobic fitness and functional strength gradually, with weekly training progressing safely from 4 to 10.5 hours.
✅ Adapted for Age 60+: Strength sessions preserve muscle mass, support bone health, and improve balance—key to injury prevention and mobility.
✅ Race-Specific Prep for Langkawi: Heat adaptation, steady-state tempo efforts, and long bike sessions simulate the challenges of Langkawi’s tropical terrain and climate.
✅ Safe Speed Work: VO2 max intervals and short bricks improve efficiency and preserve top-end aerobic fitness—without unnecessary joint stress.
✅ Smart Periodization: A 2:1 work-to-recovery rhythm respects your recovery needs while maximizing gains.
✅ Fully Device-Compatible: Track effort by heart rate, power, or RPE—integrated with Garmin, TrainingPeaks, and other popular platforms.
✅ Personalized Coach Support: You’re never on your own—get email access to a coach who understands the needs of older triathletes.
👟 Strategic “B” and “C” Race Tune-Up Options
Throughout the 44 weeks, we’ve built in key windows for local sprint or Olympic triathlons (your “C” and “B” races). These tune-ups help you practice transitions, test gear, and sharpen your pacing—all without overreaching. They're perfect stepping stones toward Langkawi.
🏁 You’re not just training for Langkawi—you’re investing in your health, strength, and confidence.
👉 Get the plan that supports your journey, your age, and your goals. Begin your path to the Langkawi Half Distance Triathlon today—with expert guidance built in.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:26:00 | 03:00:00 |
|
Swim
x3
|
01:20:00 | 01:00:00 |
|
Run
x3
|
01:42:00 | 02:00:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:26:00 | 03:00:00 | |
|
|
01:20:00 | 01:00:00 | |
|
|
01:42:00 | 02:00:00 | |
|
|
01:29:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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