SIX MONTH FULL DISTANCE TRIATHLON MALAYSIA - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
SIX MONTH FULL DISTANCE TRIATHLON MALAYSIA - INTERMEDIATE 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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Our Six-Month Full Distance Triathlon Training Plan is specifically designed to prepare you for the demands of the Langkawi, Malaysia Full Distance Triathlon — a tropical, technical, and mentally tough course known for its heat, humidity, and elevation.
🔥 Prerequisite Training Required: This isn't for the faint-hearted. You'll need a solid foundation in training or base mileage to dive into this intense program. Get ready to sweat from day one as we kick off with V02 Interval Training in the very first week!
Here’s how this plan sets you up for success on race day:
🌊 Swim – 3.8km Open Water, Non-Wetsuit:
With open-water sessions and targeted swim drills, you’ll adapt to Langkawi’s warm 28°C (82°F) bay conditions. Our structured swim sets sharpen technique, pacing, and breath control so you're calm and fast from the rolling start.
🚴 Bike – 180km Hilly Two-Loop Challenge:
Langkawi’s 1,500m+ elevation and sharp climbs demand more than just endurance. Our plan includes VO2 max intervals, sustained threshold efforts, and strength-endurance rides that simulate the punchy terrain — preparing your legs for the short steep climbs and long hours in the saddle.
🏃 Run – 42.2km Flat and Tropical:
The hot, flat two-lap run along Cenang Beach and the airport road is deceptively tough. We build heat resilience with progressive brick workouts, heart rate-based pacing, and hydration strategies to keep your energy high and your core cool to the finish line at Pelangi Beach Resort.
✅ Key Benefits of This Full Distance Triathlon Training Plan:
✅ 3:1 training structure with active recovery weeks to prevent overtraining
✅ Time-efficient: starts at 8 hrs/week and builds to ~16 hrs/week
✅ Swim, bike, and run workouts structured by pace, heart rate, and power
✅ Open-water and heat-adaptation strategies baked into the plan
✅ Includes strength training with expert-led video instruction
✅ Brick workouts simulate race-day fatigue for peak conditioning
✅ BONUS: AI-powered run gait analysis for injury prevention and efficiency
✅ 💬 Email access to a coach for ongoing guidance and support
If you’re serious about conquering the Full Distance Triathlon Langkawi, Malaysia, this plan gives you every edge.
🎯 Ready to race smart, strong, and confident?
Grab your personalized Full Distance Triathlon training plan today and take the first step toward your best finish yet!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:53:00 | 03:00:00 |
|
Bike
x3
|
03:17:00 | 05:25:00 |
|
Swim
x3
|
02:12:00 | 01:30:00 |
|
Strength
x1
|
01:15:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:53:00 | 03:00:00 | |
|
|
03:17:00 | 05:25:00 | |
|
|
02:12:00 | 01:30:00 | |
|
|
01:15:00 | 01:00:00 |
Training Load By Week
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