🥇SENIOR 60+ MIDDLE DISTANCE TRIATHLON - 24 WEEKS - (POLAND - GDANSK 2026) - PAUL M. JOHNSON
🥇SENIOR 60+ MIDDLE DISTANCE TRIATHLON - 24 WEEKS - (POLAND - GDANSK 2026) - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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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
Gdańsk Poland Middle Distance Triathlon Training Plan for Senior Athletes 60+
Race-Ready in 24 Weeks—With Personalized Coach Support
The Gdańsk Middle Distance Triathlon offers a uniquely scenic and fast course—from the open-water swim in the Baltic Sea to the flat bike leg and coastal run through Ronald Reagan Park. This 24-week Middle Distance Triathlon Training Plan is designed specifically for triathletes aged 60+, giving you the tools to arrive prepared, resilient, and confident on race day.
✅ Built for the Gdańsk Course
This plan mirrors the race’s specific demands:
🌊 Swim Prep for Open Water: Progressive endurance sessions and video drills build confidence and technique for the 1.9 km Baltic Sea swim—from Brzeźno Pier start to finish.
🚴 Bike-Specific Speed Training: Interval and power-based workouts are tailored for the flat and fast 90 km multi-lap bike course—helping you hold pace efficiently.
🏃 Run Endurance + Strength: Four-lap 21.1 km run simulation workouts sharpen stamina and prepare you for the varied terrain of the Gdańsk beachfront and park pathways.
✅ Senior Athlete-Focused Programming
This isn’t a generic plan—it’s optimized for the performance and recovery needs of athletes over 60:
💪 Strength & Bone Health: Weekly resistance training to support muscle mass, balance, and joint function
❤️ Aerobic Conditioning: Low-intensity endurance builds sustainable cardio without overstressing the system
⚡ VO₂ Max & Speed Work: Carefully phased high-intensity intervals to maintain aerobic power and race-day sharpness
🧠 Coordination & Transitions: Neuromuscular drills that support agility and smoother transitions
✅ Flexible, Structured, and Supportive
📈 Periodized 2:1 training blocks with gradual volume increases (7.5–12.5 hrs/week)
🧘 Recovery emphasis to reduce injury risk and support consistency
📲 Syncable with Garmin, Zwift, TrainerRoad & more for seamless tracking
📧 Bonus: Includes personalized email coach support to answer your questions and keep you motivated
Stay strong, race smart, and approach the Gdańsk Middle Distance Triathlon with a plan designed for your age, your pace, and your goals.
👉 Start your personalized 24-week journey today and train with confidence for Gdańsk.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:51:00 | 02:00:00 |
|
Swim
x3
|
01:21:00 | 00:50:00 |
|
Bike
x3
|
02:42:00 | 03:00:00 |
|
Strength
x1
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:51:00 | 02:00:00 | |
|
|
01:21:00 | 00:50:00 | |
|
|
02:42:00 | 03:00:00 | |
|
|
01:16:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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- 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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