🏆FULL DISTANCE TRIATHLON MALAYSIA - ADVANCED W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🏆FULL DISTANCE TRIATHLON MALAYSIA - ADVANCED 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
Langkawi is no ordinary race. The Full Distance Triathlon here is hot, hilly, and brutally beautiful — a race that rewards strategic preparation and punishes complacency. The 44-Week Advanced Full Distance Triathlon Training Plan is engineered for serious athletes aiming to compete, not just complete.
🏊♂️ Swim – 3.8km Open Water in 28°C (82°F)
Langkawi’s non-wetsuit conditions and rolling start demand technical precision and thermal adaptation.
✅ High-volume aerobic sets build durability
✅ Speed-endurance intervals refine race-day pacing
✅ Open water simulation and heat conditioning are integrated for environmental readiness
🚴♂️ Bike – 180km with 1,500m+ Elevation
The two-loop course through Langkawi’s lush terrain and steep punchy climbs is not for the underprepared.
✅ Hill-specific sessions simulate race-grade terrain
✅ Threshold and VO2 max intervals develop sustained power
✅ Long bricks replicate the physiological grind of Langkawi’s relentless bike-run transition
✅ Neuromuscular sprint work sharpens your ability to attack when others fade
🏃♂️ Run – 42.2km Flat, Fast, and Fully Exposed
Two laps of heat, humidity, and high stakes. No shade, no mercy.
✅ Race-pace tempo and lactate tolerance workouts push your limits
✅ Strategic heat-adaptation runs prepare you for Langkawi’s midday furnace
✅ Advanced fueling strategies practiced during peak weeks ensure metabolic efficiency
📈 Plan Structure Designed for Peak Performance
✅ 12-week foundation to cement aerobic capacity
✅ 32-week periodized progression using 3:1 build-recover cycles
✅ "B" and "C" race tune-ups built into the plan to test and sharpen
✅ Volume progresses from 10 to 18 hours/week — aligned with elite prep standards
✅ Four-week taper ensures peak freshness for race day execution
💬 Coach Support Built In
Elite-level training deserves elite-level feedback. Personalized email support gives you direct access to expert guidance—fine-tuning your build and sharpening your strategy.
🔥 Race Day is Earned. Langkawi Demands Your Best.
This is the Full Distance Triathlon training plan for triathletes who chase podiums, not finish lines. Ready to dominate Langkawi? Let’s get to work.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
04:03:00 | 05:25:00 |
|
Swim
x3
|
01:50:00 | 01:30:00 |
|
Run
x3
|
02:28:00 | 03:00:00 |
|
Strength
x2
|
01:46:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:03:00 | 05:25:00 | |
|
|
01:50:00 | 01:30:00 | |
|
|
02:28:00 | 03:00:00 | |
|
|
01:46:00 | 01:00:00 |
Training Load By Week
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