🏅 FULL DISTANCE TRIATHLON PORTUGAL - INTERMEDIATE W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🏅 FULL DISTANCE TRIATHLON PORTUGAL - INTERMEDIATE W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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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
Racing the Full Distance Triathlon in Cascais means preparing for a spectacular but demanding course: a 3.8km ocean swim in chilly October waters, a fast and scenic 180km ride through Lisbon and Sintra-Cascais Natural Park, and a challenging 42.2km coastal run with over 300m of elevation gain. This 36-week Full Distance Triathlon Intermediate Training Plan is built to get you race-day ready — physically, mentally, and strategically.
💥 Built for Athletes with Big Goals – No Base Needed
Kick off with a 12-week base phase designed to build aerobic fitness and strength, no matter your starting point. You’ll enter the main plan with a solid foundation — ready to train hard, stay healthy, and handle the volume.
✅ Perfect for athletes returning to structured training
✅ Strength-focused early weeks to prevent injury
✅ Form and technique work, especially in swim
💪 Peak-Performance Progression over 24 Weeks
Once your base is built, the 24-week main phase ramps up the intensity and specificity. The 3:1 format — 3 weeks of focused training, followed by a recovery week — ensures consistent gains without burnout.
✅ Starts at ~7 hours/week, builds to ~16 hours/week
✅ Structured swim, bike, run workouts with HR/Power guidance
✅ Brick sessions simulate race-day fatigue and transitions
🚴 Race-Specific Preparation for Cascais Terrain
This isn’t a generic triathlon plan. Every phase is designed to prepare you for Portugal’s Full Distance Triathlon conditions — rolling hills, coastal winds, and cold-water swims.
✅ VO2 intervals and tempo rides prep you for climbs and pace shifts
✅ Long rides mirror the two-loop bike course
✅ Open water swim prep for chilly ocean conditions
📽️ What You’ll Get:
✅ Weekly swim drill videos to refine stroke and sighting
✅ Strength sessions tailored for triathletes, with pro video demos
✅ Personalized coach email support to keep you accountable and confident
🏁 You’ve got a dream — we’ve got the plan to get you there. Whether you’re racing your first Full Distance Triathlon or aiming for a breakthrough in Cascais, this plan will prepare you for every stroke, pedal, and step.
🔥 Train smart. Stay strong. Show up ready.
Take the first step toward your best race in Portugal — with a training plan that’s proven, personal, and purpose-built for Full Distance Triathlon success.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:37:00 | 05:25:00 |
|
Swim
x3
|
01:53:00 | 01:30:00 |
|
Run
x2
|
02:15:00 | 03:00:00 |
|
Strength
x2
|
01:35:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:37:00 | 05:25:00 | |
|
|
01:53:00 | 01:30:00 | |
|
|
02:15:00 | 03:00:00 | |
|
|
01:35:00 | 01:00:00 |
Training Load By Week
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