🚴♂️ FULL DISTANCE TRIATHLON PORTUGAL - BEGINNER W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🚴♂️ FULL DISTANCE TRIATHLON PORTUGAL - BEGINNER 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
You’ve made the bold decision to take on the Full Distance Triathlon—a journey that demands courage, commitment, and belief in what you're capable of becoming. Whether it’s your first or your next great adventure, the Full Distance Triathlon Portugal in Cascais offers a race experience unlike any other:
🌊 A rolling 3.8km swim through the sparkling waters of Cascais Bay
🚴♂️ A 180km ride through the Sintra-Cascais Natural Park and past Lisbon’s iconic landmarks
🏃♀️ A 42.2km coastal run cheered on by passionate spectators at Marina de Cascais
This inspiring challenge deserves a thoughtful, achievable training plan—and that’s exactly what our 44-week Full Distance Triathlon training plan delivers.
We begin with a 12-week foundation phase tailored to aspiring triathletes—no burnout, no confusion—just smart, progressive training. You'll build strength, sharpen your technique, and gain confidence one week at a time. Starting at just 4.5 hours of weekly training, you'll peak at 6 hours before moving into the next phase feeling strong, not overwhelmed.
The remaining 32 weeks are where transformation happens. You’ll move from 7.5 to 14 hours of training per week with space for life, family, and “B” or “C” races. Every session has a purpose—designed to guide you, not grind you down.
💫 Here’s how this plan prepares you:
✅ Swim smarter, not harder—with drills that build confidence in open water
✅ Ride stronger on smoother roads with structured intervals and long efforts
✅ Run with purpose—building endurance for the scenic yet challenging marathon route
✅ Stay supported with personalized email coach access to answer your questions and keep you motivated
✨ PLUS:
🎥 Guided swim drills to help you feel at home in the water
🏃♂️ Run sessions tailored to your effort and heart rate—train smart, train safe
🚴 Bike workouts built for real-world terrain and beginner pacing
💪 Intro-friendly strength workouts designed specifically for endurance athletes
This isn’t just a plan. It’s your roadmap to the finish line—and a stronger, more empowered version of yourself.
🎯 You’re not just preparing for a race. You’re becoming a triathlete. Let’s train for the Full Distance Triathlon together—with expert support and a plan that believes in you every step of the way.
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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 | 05:30:00 |
|
Strength
x1
|
01:04:00 | 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 | 05:30:00 | |
|
|
01:04:00 | 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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