🏅FULL DISTANCE TRIATHLON MALAYSIA - INTERMEDIATE W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🏅FULL DISTANCE TRIATHLON MALAYSIA - INTERMEDIATE W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
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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
Full Distance Triathlon in Langkawi Malaysai is nothing short of epic—starting with a 3.8km non-wetsuit swim in 82°F tropical waters, followed by a challenging 180km hilly bike ride through lush villages and up over 1,500 meters of elevation, and finishing with a flat but humid 42.2km run along picturesque Cenang Beach. To tackle this course, you need more than just grit—you need a strategic, smart, and well-structured triathlon training plan.
This 36-week Full Distance Triathlon training plan is built to fully prepare you for Langkawi’s unique demands.
✅ 12-Week Base Phase: Start strong with endurance-focused training that builds aerobic fitness while introducing strength and swim form work—perfect for acclimating to warm, open-water swims like Langkawi’s tropical bay.
✅ 24-Week Race Prep Phase: Training begins at 7 hours per week and peaks at 16—ensuring you're race-ready without burnout. Gradual progression helps condition your body for Langkawi’s extended bike climbs and hot, flat marathon.
✅ 3/1 Training Cycle: Three weeks of build followed by one week of recovery lets you grow stronger while staying injury-free.
✅ Strength First: Build functional power early with dedicated strength training, giving you the climbing ability and muscular endurance needed for Langkawi’s punchy elevation on the bike.
✅ Swim-Specific Drills: Master open-water technique with video-guided drills that mimic the warm, rolling-start conditions of Langkawi’s non-wetsuit swim.
✅ Race-Specific Intervals
Structured bike and run intervals based on heart rate and power prepare you to pace confidently through Langkawi’s undulating terrain and tropical heat.
✅ Progressive Brick Workouts: Back-to-back bike and run sessions simulate race fatigue so you can confidently handle the hot and humid marathon along the coast.
✅ Coach Support Included: Need guidance? Personalized email coaching is included to support your journey every step of the way.
🏖️ Langkawi demands preparation, strategy, and stamina—and this plan delivers it all.
You’ve got the dream. We’ve got the plan.
👉 Start your Full Distance Triathlon journey today—with expert coaching built right in.
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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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