🚴BEGINNER MIDDLE DISTANCE TRIATHLON - 44 WEEKS - (SIR BANI YAS - ABU DHABI 2026) - PAUL M. JOHNSON
🚴BEGINNER MIDDLE DISTANCE TRIATHLON - 44 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
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Train Smarter for the Half Distance Triathlon at Sir Bani Yas Island, Abu Dhabi
Our 44-week Beginner Training Plan is purpose-built to prepare you for this unique and scenic course—so you’re not just participating, you’re performing at your best.
🌊 SWIM 1.9KM - Calm, Open-Water Confidence
This plan emphasizes swim technique early, with progressive drills and endurance sets designed to build your efficiency and confidence in open water. Perfectly matched to the protected, crystal-clear waters of the Arabian Gulf, you’ll be ready for a smooth and confident start to your race.
🚴 BIKE 96KM – Fast, But Not Flat
While the ring road is smooth and fast, the inland sections climb up to 100m above sea level. Our structured bike sessions—built on heart rate and RPE—gradually build your climbing strength and endurance. You’ll be prepared to tackle every incline and maintain speed on the flats. Plus, no traffic means it’s just you and the road—exactly how we train you.
🏃 RUN 21.1KM – Crowd Energy Meets Performance
With multiple loops near the race village, you'll thrive in an energized atmosphere. Our run program uses structured RPE and heart rate-based sessions to prepare you for a strong finish, even in warm coastal conditions. Hydration timing, pacing, and mental focus are all built into your weekly sessions.
✅ Key Benefits of the Training Plan:
✔️ 12-Week Base Phase to Build Strength, Endurance & Conditioning
✔️ 32-Week Progressive Half Distance Triathlon Training Block
✔️ 🏁 Practice “B” and “C” Races to Track Progress
✔️ 🎥 Technique-Driven Swim Drills for Efficiency
✔️ 💪 Beginner-Friendly Strength Workouts
✔️ 🏃♂️ Heart Rate-Based Run Sessions
✔️ 🚴 Structured Bike Training for Endurance & Climbing
✔️ Personalized email support from your coach
Every detail of the Sir Bani Yas Island course is matched in this plan—from open-water calm to rolling climbs and flat run loops. You'll build gradually, peak at the right time, and toe the start line confident and ready.
🎯 Ready to Race Sir Bani Yas with Confidence?
Start your Half Distance Triathlon journey today with a training plan that’s built for real results—plus personal coach support every step of the way. Let’s get you to that finish line strong, proud, and smiling.
CHECK OUT OTHER BEGINNER RACE-READY OPTIONS →
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:25:00 | 01:15:00 |
|
Bike
x3
|
02:40:00 | 03:00:00 |
|
Run
x3
|
01:55:00 | 02:00:00 |
|
Strength
x2
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:25:00 | 01:15:00 | |
|
|
02:40:00 | 03:00:00 | |
|
|
01:55:00 | 02:00:00 | |
|
|
01:05:00 | 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.
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- 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.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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