MASTERS 40+ MIDDLE DISTANCE TRIATHLON - 36 WEEKS - (SALOU - SPAIN 2026) - PAUL M. JOHNSON
MASTERS 40+ MIDDLE DISTANCE TRIATHLON - 36 WEEKS - (SALOU - SPAIN 2026) - 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
The Middle Distance Triathlon Salou Span Training Plan is expertly crafted to prepare you for the unique demands of the Middle Distance Triathlon course in Salou, Spain. This 36-week, progressive plan is tailored specifically for competitive Masters athletes over 40, ensuring you build the endurance, strength, and speed needed to excel on race day.
🏊♂️ Swim Preparation for the 1.9KM Two-Lap Course
The plan emphasizes swim efficiency and open-water skills that match the shallow sea conditions off Llevant Beach. Integrated swim sessions with video support help you practice techniques like wave navigation and beach entry, crucial for a rolling start on a sandy shore. This focus will boost your confidence and speed in the warm water, where wetsuits are optional.
🚴♂️ Bike Readiness for the Fast, Flat 85KM Route
Salou’s bike course rewards power and aerodynamics, with minimal climbing over three laps on closed roads. The training plan includes heart rate and power-based workouts, plus brick sessions that simulate race conditions, helping you optimize your time trial or aero bike setup. The gradual build in volume and intensity trains you to sustain high speeds on flat terrain, maximizing your potential for a personal best.
🏃♂️ Run Conditioning for the Four-Lap 21KM Course
The flat, fast run course finishing along the lively Costa Dorada beachfront requires both stamina and race-day toughness. This training plan’s phased approach targets tempo and VO2 max intervals that improve your ability to maintain race pace amid cheering crowds. Plus, strength training designed for Masters athletes supports durability and injury prevention during this critical race segment.
Key Benefits of This Middle Distance Triathlon Training Plan:
✅ Progressive 36-week structure designed for endurance, strength, and speed
✅ Phased focus: aerobic base, race-specific power, and peak race readiness
✅ Masters-specific workouts with heart rate and power zones compatible with Garmin
✅ Integrated swim drills, brick workouts, and VO2 max intervals
✅ Periodized load and recovery to minimize injury and fatigue
✅ Time-efficient training volumes ideal for busy athletes
Prepare confidently for the Middle Distance Triathlon Salou Span with this comprehensive, science-based plan designed to help you perform at your best. Get personalized email coaching support throughout your journey, ensuring expert guidance tailored to your progress.
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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
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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