🥇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
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Train Smart for the Full Distance Triathlon Langkawi, Malaysia 🌴
This challenging course features a 3.8km non-wetsuit swim in warm 28°C (82°F) tropical waters, a hilly 180km bike through Langkawi’s lush countryside with over 1,500 meters of climbing, and a flat but humid 42.2km run along Cenang Beach and the Langkawi International Airport. Our expertly designed Full Distance Triathlon Training Plan prepares you to not just survive—but thrive on this demanding island course.
Here’s how our 44-week plan sets you up for success in Langkawi:
✅ Master the Warm-Water Swim
Our plan builds swim endurance early and integrates open water skills to prepare you for Langkawi’s rolling, non-wetsuit start. Instructional swim drill videos guide your stroke efficiency, sighting, and breathing in tropical conditions.
✅ Conquer the Climbs on the Bike 🚴
The bike course is hilly, with short, steep climbs—our structured interval sessions, hill repeats, and long rides prepare your legs and mind for this terrain. Strength training blocks develop power and muscular endurance to handle Langkawi’s elevation profile.
✅ Thrive in the Heat During the Run 🏃♂️
Langkawi’s flat, tropical marathon demands heat adaptation and strong pacing. Our plan gradually builds long-run stamina, incorporates tempo and brick sessions simulating race-day fatigue.
✅ Strategic “B” and “C” Race Integration
Plan includes built-in tune-up race windows, helping you rehearse execution and fine-tune nutrition in real race environments.
✅ Built for Busy Athletes
Training begins with just 4.5 hours per week and builds gradually to peak at 16 hours—designed to balance with real life, family, and work.
✅ Advanced Training Methods
VO2 max intervals, threshold work, track speed sessions, and progressive bricks ensure you’re race-ready from every angle.
💡 With every week, you're not just getting workouts—you’re getting coaching. Our Full Distance Triathlon Training Plan comes with personalized email support, so you never have to train alone.
Ready to train with confidence and purpose?
Your Langkawi Full Distance Triathlon success starts here.
Join the program today and let’s build your best race together. 🌟
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:54:00 | 05:25:00 |
|
Swim
x3
|
01:58:00 | 01:30:00 |
|
Run
x3
|
02:30:00 | 03:00:00 |
|
Strength
x2
|
01:31:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:54:00 | 05:25:00 | |
|
|
01:58:00 | 01:30:00 | |
|
|
02:30:00 | 03:00:00 | |
|
|
01:31:00 | 01:00:00 |
Training Load By Week
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