🏆2026 MIDDLE DISTANCE TRIATHLON XIAMEN CHINA - SENIOR W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🏆2026 MIDDLE DISTANCE TRIATHLON XIAMEN CHINA - SENIOR W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
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Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Plan Description
The Middle Distance Triathlon Xiamen China offers a unique opportunity for speed on a flat, fully closed coastal course. With its warm-water swim in Tong’an Bay, a gentle, gradient-free 90km bike route, and a fast, flat 21.1km run, this race rewards athletes who prepare with consistent endurance, sharp race skills, and efficient pacing. This 44-week triathlon training plan is built specifically for athletes aged 60+, ensuring you arrive at the start line confident, conditioned, and ready to perform at your best.
How This Plan Prepares You for Xiamen:
✅ Swim-Specific Conditioning: Technique-focused swim drills improve stroke efficiency and sighting—perfect for navigating Xiamen’s counter-clockwise bay swim.
✅ Bike Strength for Sustained Speed: Endurance rides and power-based intervals help you maintain steady speed over the smooth, coastal track.
✅ Run Efficiency & Endurance: Flat-course pacing sessions and brick workouts prepare you for a fast, sustained half marathon on race day.
✅ Joint-Friendly Strength Training: Resistance work supports muscle mass, bone health, and stability—critical for injury prevention.
✅ Aerobic Base Development: Gradual volume build ensures cardiovascular fitness without overwhelming recovery needs.
✅ Age-Appropriate Recovery Cycles: Structured 2:1 training rhythm gives you time to adapt and absorb training gains.
✅ Race Simulation Events: Strategic “B” and “C” races sharpen transitions and pacing before your A-race in Xiamen.
Plan Highlights:
🏊 Progressive swim sets to handle open-water conditions confidently
🚴 Power, heart rate, or RPE-based workouts for precise training
🏃 Pacing strategies tailored for flat, fast run courses
💪 Strength, mobility, and neuromuscular drills designed for senior athletes
📱 Fully compatible with Garmin, smartwatches, and major training platforms
Whether this is your first Middle Distance Triathlon or your return to competitive racing, this plan provides the structure, balance, and race-specific preparation to excel on Xiamen’s fast course.
Start your journey today with a proven program that includes personalized email coach support—because your best race is still ahead of you.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:26:00 | 03:00:00 |
|
Swim
x3
|
01:20:00 | 01:00:00 |
|
Run
x3
|
01:42:00 | 02:00:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:26:00 | 03:00:00 | |
|
|
01:20:00 | 01:00:00 | |
|
|
01:42:00 | 02:00:00 | |
|
|
01:29:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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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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