BEGINNER MIDDLE DISTANCE TRIATHLON - 24 WEEKS - (SIR BANI YAS - ABU DHABI 2026) - PAUL M. JOHNSON
BEGINNER MIDDLE DISTANCE TRIATHLON - 24 WEEKS - (SIR BANI YAS - ABU DHABI 2026) - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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 with Purpose for the Middle Distance Triathlon on Sir Bani Yas Island – Abu Dhabi
Get ready to conquer one of the most breathtaking Middle Distance Triathlon courses in the world with our Beginner’s Six-Month Middle Distance Triathlon Training Plan — specifically designed to help you thrive at Sir Bani Yas Island in Abu Dhabi.
🌊 Swim Preparedness
The calm, crystal-clear waters of the Arabian Gulf may look inviting, but success here depends on swim efficiency and comfort in open water. This plan emphasizes swim technique refinement, drills with video support, and progressive endurance sessions to build confidence for the protected southeast-loop swim course.
🚴 Bike-Ready Conditioning
With 96KM of fast, flat terrain mixed with climbs reaching 100m above sea level, your legs must be ready for speed and strength. Our plan includes structured interval workouts (based on RPE and Heart Rate), strength sessions, and simulated hill efforts to prepare you for both the rolling terrain and the stunning island views—without the stress of traffic.
🏃 Run with Strength and Confidence
The final 21.1KM is a flat, multi-loop coastal run through the vibrant race village. To match the energy of cheering spectators and the demands of looping hydration access, you’ll train with tempo runs, brick sessions, and pacing strategies—ensuring you’re race-day ready to finish strong and soak in every moment.
Why This Half Distance Triathlon Training Plan Works:
✅ Designed for Beginners – Perfect if you're starting with a solid 4–6 week aerobic base.
✅ Progressive & Safe – Gradual build-up with VO2 and threshold training.
✅ All-In-One Plan – Swim, bike, run, strength, and recovery are all integrated.
✅ Technique-Focused – Drills and guidance to perfect your form.
✅ Heart Rate & RPE-Based – Smart training, tailored to your current fitness.
✅ Email Coach Support – You're never alone. Get expert advice when you need it.
✅ Real Strength Training – Beginner-friendly routines with video walkthroughs.
Whether your goal is to finish, compete, or simply enjoy the unique island atmosphere, this training plan equips you with the structure, knowledge, and support to arrive at the start line prepared and confident.
👉 Ready to train for Sir Bani Yas Island?
Take the first step toward your Half Distance Triathlon journey today and train smarter with expert-backed structure and coach support by your side.
CHECK OUT OTHER BEGINNER RACE-READY OPTIONS →
Have questions? Need help in selecting a plan? Let's Chat!
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
*muscle and motion app required
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:59:00 | 03:00:00 |
|
Swim
x3
|
01:27:00 | 01:15:00 |
|
Run
x3
|
02:08:00 | 02:00:00 |
|
Strength
x1
|
00:57:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:59:00 | 03:00:00 | |
|
|
01:27:00 | 01:15:00 | |
|
|
02:08:00 | 02:00:00 | |
|
|
00:57:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- 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.
Still have questions about this plan?
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.