🥇2026 SIX MONTH MIDDLE DISTANCE XIAMEN CHINA - MASTERS W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🥇2026 SIX MONTH MIDDLE DISTANCE XIAMEN CHINA - MASTERS W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
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Length
24 Weeks
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Plan Description
Racing the Middle Distance Triathlon in Xiamen, China means tackling a fast, flat, and scenic course designed for speed. With a 1.9 km swim in the warm waters of Tong’an Bay, a 90 km bike along a gentle, gradient-free coastal track, and a flat 21.1 km run with full road closures, athletes have the perfect setting to chase personal bests. This 24-week training plan is built specifically for competitive Masters athletes over 40, giving you the endurance, strength, and race-day readiness to excel on this unique course.
By following this program, you’ll be fully prepared to swim strong in tidal conditions, sustain high power output over the flat bike course, and maintain consistent pacing on the run without fatigue. The plan blends structured endurance work with targeted speed sessions so you can perform at your absolute best when it matters most.
✅ Masters-Focused Periodization – 3:1 build/recovery cycle to promote adaptation and reduce injury risk
✅ Swim Technique Development – Video drills to refine form for the open-water swim in Tong’an Bay
✅ Bike Power Optimization – Heart rate & power-based workouts to maximize efficiency on a flat, fast course
✅ Run Speed & Endurance – Progressive workouts to maintain pace over the 21.1 km coastal track
✅ Strength & Mobility Training – Functional exercises to boost durability, resilience, and race longevity
✅ Data-Driven Guidance – All sessions use RPE, heart rate, and power for precision training
Every workout is tailored to help you adapt for the Xiamen course profile—smooth, controlled swim starts, sustained bike power on uninterrupted roads, and confident run pacing under ideal conditions.
This plan isn’t just about logging hours—it’s a complete coaching system, featuring personalized email support to answer questions, fine-tune your schedule, and keep you on track toward your Middle Distance Triathlon goals.
Start your journey today and be fully prepared to race with confidence in Xiamen.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:02:00 | 02:00:00 |
|
Bike
x3
|
02:54:00 | 03:20:00 |
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Strength
x1
|
01:13:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:02:00 | 02:00:00 | |
|
|
02:54:00 | 03:20:00 | |
|
|
01:21:00 | 01:15:00 | |
|
|
01:13:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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