BEGINNER FULL DISTANCE TRIATHLON - 44 WEEKS - (COPENHAGEN - DENMARK 2026) - PAUL M. JOHNSON
BEGINNER FULL DISTANCE TRIATHLON - 44 WEEKS - (COPENHAGEN - DENMARK 2026) - 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
Preparing for the Full Distance Triathlon in Copenhagen means getting ready for a fast swim in Amager Strandpark’s calm lagoon, a scenic 180 km ride through the heart of Denmark, and a marathon through the iconic streets of Copenhagen. Our expertly crafted Full Distance Triathlon Training Plan is designed to guide you every step of the way — from foundational fitness to peak race-day performance.
Here’s how this comprehensive 44-week training plan prepares you to dominate the Copenhagen course:
✅ Builds a Strong Foundation:
The first 12 weeks are focused on base endurance, strength, and conditioning — essential for tackling the calm but long 3.8 km swim and preparing your body for high-volume weeks to come.
✅ Progressive, Structured Growth:
Training ramps up from 7.5 to 14 hours per week, preparing you for the physical demands of the 180 km Copenhagen bike course and its mix of urban sections, coastal winds, and countryside rollers.
✅ Race-Specific Endurance & Intensity:
The plan transitions seamlessly from strength and technique to VO2 intervals and anaerobic threshold work — ideal for building the stamina and mental toughness needed for the four-loop marathon through the city’s historic landmarks.
✅ Swim Technique Mastery:
Video-supported swim drills help you fine-tune technique, efficiency, and pace to take full advantage of the lagoon’s smooth conditions — setting you up for a strong start on race day.
✅ Data-Driven Run & Ride Workouts:
Run and bike sessions use RPE and heart rate zones to train smart, not just hard — perfect for managing energy across all four run loops through bustling Copenhagen.
✅ Strength Training for Endurance Athletes:
Weekly strength routines build core stability and muscular resilience, reducing injury risk and improving performance across all three disciplines.
This plan is not just a schedule — it’s a roadmap designed to get you across the finish line strong, steady, and proud.
Bonus: You’ll get access to personalized coach email support throughout your training — so you're never alone on this journey.
Ready to race through Copenhagen with confidence?
Train smarter today with the Full Distance Triathlon Training Plan — your ultimate companion to race-day success.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:50:00 | 01:30:00 |
|
Run
x3
|
02:29:00 | 03:00:00 |
|
Bike
x2
|
02:32:00 | 05:25:00 |
|
Strength
x1
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:50:00 | 01:30:00 | |
|
|
02:29:00 | 03:00:00 | |
|
|
02:32:00 | 05:25:00 | |
|
|
01:05:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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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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