🏊♀️ 2026 SIX MONTH FULL DISTANCE FRANKFURT - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏊♀️ 2026 SIX MONTH FULL DISTANCE FRANKFURT - BEGINNER W/RUN GAIT ANALYSIS - 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
Training for the Full Distance Triathlon Frankfurt: A Structured Approach
The Full Distance Triathlon Frankfurt presents a well-known and respected challenge, combining a 3.8 km swim in Langer Waldsee, a 180 km bike course through urban and rural landscapes, and a 42.2 km run along the River Main. To prepare effectively, athletes benefit from a structured training plan that builds endurance, strength, and race-specific skills in a sustainable way.
This six-month training plan is designed for first-time Full Distance Triathlon participants who already have a foundational level of fitness. Before beginning, athletes should be able to swim 2.5 kilometers, cycle 45 miles, and run for at least 60 minutes without stopping.
📌 Key Components of the Training Plan
✅ Periodized Structure (3:1 model): Three weeks of progressive training followed by one recovery week to support consistent adaptation and reduce injury risk.
✅ Swim Technique Focus: Includes structured workouts and drill videos to improve open-water efficiency—important for navigating the Australian exit and Langer Waldsee’s busy swim start.
✅ Bike Endurance and Pacing: Sessions target both flat and hilly terrain to reflect the dual nature of Frankfurt’s two-loop bike course. RPE and heart-rate guidance help with pacing and effort management.
✅ Run Development: Flat-course pacing strategies and form analysis are emphasized. Includes AI-based gait video analysis to refine technique and reduce overuse stress.
✅ Strength Training: Progressive, low-impact strength sessions tailored for triathlon performance, with video support*.
🌡️ Typical race-day conditions in Frankfurt include 73°F (23°C) water temperature and 77°F (25°C) air temperature, reinforcing the need for heat adaptation, pacing, and hydration strategies—all addressed within the plan.
📬 Coach Support
Athletes following this plan also receive email-based coaching support to help interpret sessions, adjust volume if needed, and stay accountable across the training block.
If you're preparing for the Full Distance Triathlon Frankfurt and want a clear, research-informed approach to your training, this plan offers a reliable framework.
👉 Begin your training with coach support built in—develop your fitness, refine your technique, and arrive on race day prepared.
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🔥 27% Off BKOOL AR Cycling
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🔥 15% Off Stryd Running Pod
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:50:00 | 03:00:00 |
|
Bike
x3
|
02:59:00 | 05:30:00 |
|
Swim
x3
|
02:08:00 | 01:30:00 |
|
Strength
x1
|
00:47:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:50:00 | 03:00:00 | |
|
|
02:59:00 | 05:30:00 | |
|
|
02:08:00 | 01:30:00 | |
|
|
00:47:00 | 00:55:00 |
Training Load By Week
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