💪FULL DISTANCE TRIATHLON MALAYSIA ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
💪FULL DISTANCE TRIATHLON MALAYSIA ADVANCED 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Racing the Full Distance Triathlon in Langkawi isn’t just about crossing the finish line—it’s about conquering a course unlike any other. With a warm, non-wetsuit 3.8KM swim, a 180KM hilly bike ride boasting over 1,500 meters of elevation, and a flat but tropical 42.2KM run through beachside heat and airport winds—your preparation needs to be as specific and strategic as the challenge itself.
This 36-week Full Distance Triathlon Training Plan is designed with the Langkawi course in mind, ensuring you're ready for every turn, climb, and kilometer. Whether you're racing under the blazing Malaysian sun or tackling those short, steep hills near Langkawi Falls, your plan builds resilience, strength, and smart pacing.
✅ 12-Week Base Phase: Build foundational endurance and aerobic capacity, gradually increasing weekly volume from 6 to 9.5 hours—perfect for easing into the long haul.
✅ 24-Week Performance Phase: Progressively push your limits with structured training (10 to 18 hours/week), timed with tune-up “B” and “C” race opportunities for fine-tuning.
🏊 Swim Mastery: Get race-ready for the warm, wetsuit-free ocean with technique-driven drills and video guidance focused on open-water comfort and pacing.
🚴 Climbing-Specific Power Intervals: Train for Langkawi’s rolling bike course with anaerobic power and VO2 max workouts tailored to hill efforts.
🏃 Heat-Adapted Brick Workouts: Prepare for the hot, flat run with strategic brick sessions that simulate the bike-to-run transition under fatigue.
📊 Heart Rate and Power-Based Intervals: Optimize every session with smart metrics to avoid burnout and sharpen race-day efficiency.
👟 Aerobic Mile Training and Threshold Development: Boost your pace control and mental stamina to stay strong through the tropical marathon finish along Cenang Beach.
This plan isn’t just about mileage—it’s about race intelligence, strategic build-up, and feeling strong when it matters most.
🎯 Ready to crush the Full Distance Triathlon Langkawi? Take the guesswork out of training with our expert-designed program—including personalized email coach support to guide you every step of the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
03:42:00 | 05:25:00 |
|
Swim
x3
|
01:42:00 | 01:30:00 |
|
Run
x2
|
02:15:00 | 03:00:00 |
|
Strength
x2
|
01:52:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:42:00 | 05:25:00 | |
|
|
01:42:00 | 01:30:00 | |
|
|
02:15:00 | 03:00:00 | |
|
|
01:52:00 | 01:00:00 |
Training Load By Week
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