🏊♀️ 2026 SIX MONTH FULL DISTANCE COPENHAGEN - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏊♀️ 2026 SIX MONTH FULL DISTANCE COPENHAGEN - BEGINNER 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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Are you preparing to take on the Full Distance Triathlon in Copenhagen? Our structured 6-month training plan is designed specifically for beginner and first-time long-distance athletes, helping you build the endurance, strength, and confidence needed to thrive on race day.
The Copenhagen Full Distance Triathlon features a fast 3.8 km lagoon swim at Amager Strandpark, a scenic and spectator-friendly 180 km bike through Copenhagen’s city streets and North Zealand countryside, and a four-loop 42.2 km run past iconic landmarks like the Little Mermaid and Nyhavn. Our plan prepares you—physically and mentally—to conquer every leg of this world-class race.
📌 Prerequisite Training Required:
Before beginning this plan, you should have a basic fitness foundation. You’ll want to ensure you can:
✅ Swim 2.5 kilometers
✅ Bike at least 45 miles
✅ Run continuously for 60 minutes
Here’s how our Full Distance Triathlon Training Plan prepares you for success in Copenhagen:
✅ Progressive Endurance Development
Start with just 7.5 hours in week one and build to 14 hours per week, developing the stamina needed for race day while avoiding burnout.
✅ Structured 3:1 Training Cycle
Train hard for three weeks, then recover in week four. This proven cycle enhances adaptation while reducing injury risk.
✅ Swim Technique & Interval Training
Refine your stroke with instructional video drills and targeted VO2 swim intervals—ideal for improving speed in calm, open-water conditions.
✅ Bike Workouts for Power & Speed
Tailored bike sessions—based on RPE or heart rate—simulate Copenhagen’s flat, fast course while developing strength for potential coastal winds.
✅ AI Run Gait Analysis
Optimize your run mechanics with AI-based video feedback—ideal for preparing for the four-loop urban marathon leg through the heart of Copenhagen.
✅ Strength Training for Triathletes
Injury-preventive strength sessions with video demos focus on functional movements that support swim, bike, and run performance.
✅ Heart Rate & RPE-Based Programming
Smart pacing strategies using your perceived exertion or heart rate zones keep your sessions effective and individualized.
💬 Ready to train with purpose for the Full Distance Triathlon Copenhagen?
Purchase your plan today and gain access to personalized email coach support—because reaching your finish line deserves expert guidance every step of the way.
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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
|
02:56:00 | 04:15:00 |
|
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 | |
|
|
02:56:00 | 04:15:00 | |
|
|
02:08:00 | 01:30:00 | |
|
|
00:47:00 | 00:55:00 |
Training Load By Week
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- 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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