2026 FULL DISTANCE SOUTH AFRICA SENIOR TRIATHLETES W/AI GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 FULL DISTANCE SOUTH AFRICA SENIOR TRIATHLETES W/AI 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
Crush the South Africa Full Distance Triathlon with a Proven 36-Week Plan for Senior Triathletes 60+
Ready to take on one of the world’s most iconic full distance triathlons—set along the stunning coastline of Nelson Mandela Bay? Whether you’re moving up from a Half Distance event or making a comeback, this 36-week plan is designed to help senior triathletes 60+ train smart, stay healthy, and peak perfectly for the South Africa Full Distance Triathlon.
Tailored for South Africa’s Demanding Course
From the cool ocean waters at Hobie Beach to the scenic coastal bike loops and the energetic, spectator-filled run, this course demands resilience, strategy, and strength. This plan prepares senior triathletes 60+ for every element:
✔ 12-Week Base Phase – Rebuild aerobic fitness safely after time off.
✔ 24-Week Build & Peak Phase – Focused workouts to develop stamina, speed, and mental toughness.
✔ Swim-Focused – Race-like open-water and pool sets, plus integrated technique drills.
✔ Bike & Run Performance – Brick workouts, tempo rides, threshold runs, and VO2 max intervals.
✔ Senior-Specific Strength Work – Protects joints, builds core power, and boosts overall endurance.
Efficient, Device-Compatible Training
Sync with Garmin and other tools. Starts at just 7.5 hours/week, peaking at 12—ideal for getting results without overtraining.
Your Roadmap to Success
🔹 Base Phase – Strength training, aerobic endurance, swim skills
🔹 Build Phase – Tempo sessions, bricks, threshold focus
🔹 Peak Phase – High-intensity race prep and taper
Full Program Overview
🏋 Strength: 82 sessions | 59 hrs
🏊 Swim: 135 sessions | 47 hrs
🚴 Bike: 120 sessions | 110 hrs
🏃 Run: 98 sessions | 61 hrs
Train Smarter. Race Stronger. Finish Unforgettable.
🔥 Begin your Full Distance Triathlon South Africa journey today—built for senior triathletes 60+ ready to go the distance.
- Watch on YouTube
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:01:00 | 01:30:00 |
|
Bike
x2
|
02:34:00 | 05:00:00 |
|
Run
x2
|
02:09:00 | 03:30:00 |
|
Strength
x1
|
01:12:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:30:00 | |
|
|
02:34:00 | 05:00:00 | |
|
|
02:09:00 | 03:30:00 | |
|
|
01:12:00 | 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
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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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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