🥇 2026 FULL DISTANCE TRIATHLON CANADA OTTAWA - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 FULL DISTANCE TRIATHLON CANADA OTTAWA - INTERMEDIATE W/RUN GAIT 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
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 44-week program is engineered specifically for the unique demands of the Full Distance Triathlon in Ottawa, including the 3.8 km swim in the Ottawa River, the fast and scenic 180 km bike course through Embassy Row and beyond, and the energetic 42.2 km run through the heart of the capital.
✅ Progressive, Structured Training
Start from scratch — no base fitness required. The first 12-week foundation phase safely builds your endurance, starting with just 4.5 hours in Week 1 and progressing to 8 hours by Week 11. Week 12 caps it off with a strategic brick endurance session to prepare you for race-day demands.
✅ Tailored to the Full Distance Triathlon Demands
The following 32-week phase transitions you into focused race prep. Weekly volume builds from 8.5 hours to 16 hours, with integrated race simulations for "B" and "C" events. This ensures peak readiness for race day in Ottawa, optimizing endurance, recovery, and mental strength.
✅ Complete Approach to Fitness
This plan includes strength training, open water swim technique, tempo intervals, progressive brick workouts, VO2 max development, and anaerobic threshold sessions. We combine science-backed principles with real-world experience to enhance every aspect of your performance.
✅ Expert Video Instruction and Session Design
Detailed videos support your swim technique and strength sessions*. All run and bike workouts are structured for precise execution using your heart rate and power zones, ensuring consistent progress and measurable results.
✅ Personalized Coaching Support
When you commit to this plan, you’re not alone. Enjoy personalized support via email from an experienced coach who understands what it takes to get you to the finish line in peak condition.
🏁 Take the Next Step Toward Ottawa’s Parliament Finish Line
Start your journey to racing strong, confident, and prepared at the Full Distance Triathlon Ottawa Canada. Tap into the structure, expertise, and personalized guidance that make this training plan the right choice for athletes committed to excellence.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:54:00 | 05:25:00 |
|
Swim
x3
|
01:58:00 | 01:30:00 |
|
Run
x3
|
02:29:00 | 03:00:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:54:00 | 05:25:00 | |
|
|
01:58:00 | 01:30:00 | |
|
|
02:29:00 | 03:00:00 | |
|
|
01:32:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
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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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