🔥36 WK COMPETITIVE MASTERS 40+ FULL DISTANCE TRIATHLON W/AI GATE ANALYSIS - PAUL M. JOHNSON
🔥36 WK COMPETITIVE MASTERS 40+ FULL DISTANCE TRIATHLON W/AI GATE 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
This 36-week evidence-based training program is designed for competitive Masters athletes (ages 40+) transitioning to full-distance triathlon. Grounded in the principles of physiological adaptation, performance analytics, and periodized progression, this structured approach enhances endurance, speed, and neuromuscular efficiency while reducing the risk of overtraining.
Why This Program Stands Out
✔ Progressive Adaptation Framework – Begins with a 12-week mesocycle focused on foundational endurance, followed by a 24-week phase dedicated to optimizing race-specific performance.
✔ Precision Training Methodology – Cycling and running sessions are calibrated using max heart rate (MHR), functional threshold power (FTP), and rate of perceived exertion (RPE), seamlessly integrating with Garmin and endurance analytics platforms.
✔ Evidence-Based Periodization – Implements a 3:1 training model, featuring three weeks of progressive overload followed by one week of active recovery, to maximize peak performance on race day.
36-Week Periodized Training Structure
Phase 1: Foundational Endurance & Neuromuscular Priming (12 Weeks)
✅ Builds aerobic capacity and enhances oxidative phosphorylation efficiency.
✅ Refines swim biomechanics through proprioceptive and neuromuscular training drills.
✅ Introduces VO2 max intervals to stimulate early cardiovascular adaptations.
Phase 2: Race-Specific Performance Development (24 Weeks)
✅ Progressively increases endurance demands with extended cycling, tempo runs, and open-water swim sessions.
✅ Incorporates high-intensity anaerobic threshold (LT2) and VO2 max intervals to improve lactate clearance and efficiency.
✅ Peaks at a training load of 16 hours per week, utilizing a polarized training model for optimal physiological adaptation.
Performance Optimization Strategies
✔ Swim Biomechanics Refinement – Focuses on stroke symmetry, catch efficiency, and hydrodynamic optimization.
✔ Data-Driven Bike & Run Workouts – Utilizes power-to-weight ratios, HRV analytics, and critical power modeling for targeted improvements.
✔ Periodized Strength Training – Develops tendon elasticity, eccentric force absorption, and myofibrillar hypertrophy to enhance durability and efficiency.
✔ Adaptive Swim Workouts – Syncs directly with wearables and smart training platforms for real-time feedback and adjustments.
Designed for serious Masters athletes seeking personal bests or podium finishes, this elite-level training plan leverages cutting-edge periodization, scientifically validated methodologies, and advanced training tools to optimize performance on race day.
🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $80 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split AI (Save Now! Use - Andiamo25)
🔥 25% Off MyVelofit AI
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
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To make sure you receive these benefits, please follow the instructions on Day 1 of your training plan.**
^Training Plan Purchase Benefits May Change/End At Any Time Without Prior Notice
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:47:00 | 01:30:00 |
|
Bike
x2
|
02:36:00 | 05:00:00 |
|
Run
x2
|
02:03:00 | 03:30:00 |
|
Strength
x2
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:47:00 | 01:30:00 | |
|
|
02:36:00 | 05:00:00 | |
|
|
02:03:00 | 03:30:00 | |
|
|
01:16:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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