2026 FULL DISTANCE SOUTH AFRICA TRIATHLON - INTERMEDIATE - W/AI RUN GATE ANALYSIS - PAUL M. JOHNSON
2026 FULL DISTANCE SOUTH AFRICA TRIATHLON - INTERMEDIATE - W/AI RUN GATE ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
Unlock Peak Performance for Your Full Distance Triathlon South Africa Race
Get ready to conquer one of the most breathtaking and challenging races on the planet with our expertly crafted 36-Week Full Distance Triathlon Intermediate Training Plan. Whether you're racing along the South African coastline, battling ocean currents, or navigating the dynamic bike and run courses, this plan is your roadmap to the finish line.
What You’ll Get:
🔥 12-Week Base Phase
Start strong with a base-building phase designed to develop aerobic endurance—no prior mileage needed. This phase lays the foundation for your success with a structured, manageable progression.
💪 24-Week Build to Peak Phase
This is where your transformation happens. Featuring a 3:1 training cycle (three weeks build, one week recovery), this phase ramps intensity while keeping injury risk low.
🏋️ Strength & VO2 Development
Early focus on full-body strength training, swim technique drills, and VO2 intervals prepares you for the heavy load ahead while enhancing efficiency and power output.
🌊 Race-Specific Volume & Intensity
Begin week 13 with 7 training hours and build to around 16 hours/week. Includes open water swim prep, tempo sessions, brick workouts, and long rides—mirroring the demands of South Africa’s Full Distance Triathlon.
🏃♂️ Endurance-Focused Run & Bike Workouts
With anaerobic threshold training, endurance track sessions, and interval-based bike workouts, you’ll be fully equipped for the undulating course and windy coastal roads of South Africa.
🎥 Pro-Grade Instructional Videos
Access in-depth swim drill breakdowns, strength workouts, and interval session guidance—all tailored for the intermediate triathlete using Heart Rate or Power-based training.
Why This Plan Works for the Full Distance Triathlon South Africa:
This course is no walk on the beach—it's a test of grit, preparation, and smart training. With its ocean swim, rolling hills, and high-energy run course, our plan is optimized to meet every challenge South Africa throws your way. You'll arrive race-ready, confident, and conditioned to thrive in the unique conditions of this iconic event.
✅ Ready to Race Strong in South Africa?
Take the first step toward your strongest finish yet.
👉 Start Your 36-Week Training Plan Today
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🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $40 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split AI
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
To make sure you receive these benefits, please follow the instructions on Day 1 of your training plan.**
*Delivery Options Vary Per Country
*Muscle And Motion App Required
**Discounts codes sent within 48hrs of request.
^Training Plan Purchase Benefits May Change/End At Any Time Without Prior Notice
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:38:00 | 05:25:00 |
|
Swim
x3
|
01:53:00 | 01:30:00 |
|
Run
x2
|
02:07:00 | 03:00:00 |
|
Strength
x2
|
01:36:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:38:00 | 05:25:00 | |
|
|
01:53:00 | 01:30:00 | |
|
|
02:07:00 | 03:00:00 | |
|
|
01:36:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Plan for your event in the TrainingPeaks calendar.
- 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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