🚴♂️FULL DISTANCE TRIATHLON FLORIDA - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🚴♂️FULL DISTANCE TRIATHLON FLORIDA - 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
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Taking on a Full Distance Triathlon is a bold, life-changing decision—especially in Florida, one of the fastest yet most uniquely challenging courses in the U.S. From ocean currents to flat, humid terrain, this race demands more than just fitness—it calls for preparation, courage, and belief in yourself.
That’s why we created our 44-week Florida Full Distance Triathlon Training Plan—built from the ground up for athletes just like you. Whether you're dreaming of your first finish line or returning to chase a personal best, this plan guides you with clarity, structure, and support every step of the way.
💦 SWIM: Build Confidence Stroke by Stroke
The ocean swim at Russel-Fields Pier is as breathtaking as it is demanding. With warm, wetsuit-legal waters and gentle waves, it’s the perfect setting to develop your confidence in open water.
🏊♂️ Technique-first swim sessions with clear, guided drills
🌊 Brick workouts that prepare you for the swim-to-bike transition
📈 Gradual volume progression to build comfort and stamina in open water
🚴 BIKE: Ride Strong, Stay Steady
The 112-mile bike ride through Pine Log State Forest offers speed and beauty—but also tests your ability to hold pace and focus. Wind and subtle terrain shifts can wear you down unless you're prepared.
🚴♂️ Effort-based workouts using RPE and heart rate for smart pacing
🚴♀️ Progressive long rides to build endurance and race-day readiness
💪 Strength training to support your aero position and power output
🏃 RUN: Find Your Finish Line
The final stretch along Front Beach Road is flat and lined with cheers—but the real challenge is pushing through fatigue and heat. That's why our plan goes beyond miles and minutes.
🏃♂️ Fueling protocols to help you thrive in Florida’s humidity
🏃♀️ Tempo, interval, and brick runs that mimic race-day conditions
💡 More Than a Plan—It’s a Roadmap to Your Finish Line
✔️ 12-week base phase to build durability and confidence
✔️ 32-week race-specific progression to sharpen your performance
⏱️ Starts at just 7.5 hours/week and gradually builds to a manageable peak of 14 hours
🔁 Taper built-in to ensure you're fresh, focused, and fully prepared
Tune-up Races:
🏁 C-Race (Sprint or Olympic) – Weeks 16–18
🏁 B-Race (Half Distance) – Weeks 28–30
❤️ You’re Not Alone—We’re With You Every Step
We include personalized email coaching. Ask questions, stay motivated, and get expert guidance tailored to your journey.
🎯 Your Dream is Possible—And It Starts Today
Whether you’re stepping up to your first Full Distance Triathlon or simply wondering if you can—the answer is yes. Take the first step. Train with purpose. Race with confidence. Let’s do this—together.
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🔥 27% Off BKOOL AR Cycling
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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
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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- Track your performance with robust data tracking and detailed graphs.
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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