🏆FULL DISTANCE TRIATHLON PORTUGAL - ADVANCED W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🏆FULL DISTANCE TRIATHLON PORTUGAL - ADVANCED 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
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The 44-week Full Distance Triathlon training plan is engineered for seasoned athletes like you—those who understand the demands of long-course racing and are seeking a strategic, data-informed approach to perform at peak in Cascais, Portugal.
Here’s how this training plan precisely aligns with the course demands and prepares you to execute with confidence and precision:
✅ Swim (3.8km in Cascais Bay)
October brings cool, calm waters (17–19°C) in a single-loop format. The plan includes long aerobic sets, sighting drills, and swim-to-bike brick sessions—targeted to help you maintain pace and navigate efficiently.
✅ Bike (180km, 2-Loop Course)
Cascais features rolling terrain, coastal winds, and a lap on the Estoril F1 track. Training includes:
Long rides with Sweet Spot, FTP, and VO2 Max intervals
Sessions for power control on climbs and flats
Aerodynamic efficiency and fueling strategy integrated into long rides
✅ Run (42.2km, 3 Loops, 325m Gain)
Expect wind exposure and mental challenges along the coast to Cabo Raso. You’ll train with:
Progressive long runs with negative splits
High-volume brick workouts to develop late-race durability
Specific pacing and hydration strategies aligned to race conditions
✅ Phased Periodization for Performance
12-week Foundation: Aerobic base, mobility, and muscular durability
32-week Build: 3:1 training cycle with increasing load and specificity
4-week Taper: Reduces load while maintaining intensity to optimize freshness
✅ Multisystem Energy Development
Combines Endurance Base, Tempo, Lactate Threshold, VO2 Max, and Anaerobic Power work to build complete race-day fitness. Each energy system is trained at the right time to avoid plateaus and overtraining.
✅ Performance-Driven Structure
Workouts progress from 10 to 18 hours/week. Sessions are crafted to align with power, pace, and HR targets. Recovery weeks are precisely timed to encourage adaptation, reduce injury risk, and improve consistency.
✅ Personalized Coach Support
Need help with tapering, training adjustments, or strategy? You’ll receive expert email support throughout the plan.
🎯 This is a data-backed, race-specific Full Distance Triathlon plan designed for execution—not guesswork. Whether you're targeting a breakthrough finish or your best-ever performance, this program will get you there with confidence.
👉 Begin your journey toward a strong finish in Cascais—backed by science, strategy, and expert coaching.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
04:03:00 | 05:25:00 |
|
Run
x3
|
02:28:00 | 03:00:00 |
|
Swim
x3
|
01:50:00 | 01:30:00 |
|
Strength
x2
|
01:46:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:03:00 | 05:25:00 | |
|
|
02:28:00 | 03:00:00 | |
|
|
01:50:00 | 01:30:00 | |
|
|
01:46:00 | 01:00:00 |
Training Load By Week
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