🔥2026 FULL DISTANCE TRIATHLON FRANKFURT - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 FULL DISTANCE TRIATHLON FRANKFURT - MASTERS 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
The Full Distance Triathlon Frankfurt offers a demanding yet rewarding race experience, from the dynamic 3.8 km swim at Langer Waldsee to the scenic but challenging 180 km bike course and a flat, fast 42.2 km run along the Main River. Racing here demands more than endurance—it requires precision, preparation, and performance-specific conditioning. That’s exactly what this 36-week evidence-based training plan delivers.
Built specifically for competitive Masters athletes (ages 40+), this structured plan is grounded in sport science and designed to prepare you for the physical and mental demands of racing in Frankfurt.
💡 Why This Plan Works for Frankfurt
✔ Progressive Adaptation Model – Begins with a 12-week base phase to build aerobic efficiency, then transitions into 24 weeks of targeted race-specific training, timed to peak for Frankfurt’s unique terrain and climate.
✔ Physiological Precision – Each session is guided by MHR, FTP, and RPE, ensuring your training reflects your current fitness. Fully compatible with Garmin, and other data platforms.
✔ Race-Specific Design – Incorporates terrain-based cycling and run workouts to prepare for Frankfurt’s fast flats and sharp hills, plus swim sets simulating the Australian exit format at Langer Waldsee.
🏁 Training Structure Overview
Phase 1: Foundational Endurance & Neuromuscular Efficiency (Weeks 1–12)
✅ Builds aerobic base, capillarization, and muscular endurance
✅ Refines swim mechanics using proprioceptive drills
✅ Introduces VO₂max stimuli for early adaptation
Phase 2: Race-Specific Performance (Weeks 13–36)
✅ Prepares for Frankfurt’s mixed-terrain bike course with climbing and tempo sets
✅ Increases lactate threshold and metabolic efficiency through polarized intensity
✅ Includes progressive brick sessions to simulate late-race fatigue
📈 Performance Optimization Tactics
✔ Swim Technique – Emphasizes symmetry, hydrodynamics, and open-water skills
✔ Bike/Run Integration – Uses power-to-weight metrics and HRV analytics for peak output
✔ Strength Training – Targets muscle resilience, tendon strength, and injury resistance
✔ Adaptive Sessions – Workouts auto-adjust with smart devices and training platforms
This plan isn’t just about finishing—it’s about racing strong, smart, and confidently across every leg of the Full Distance Triathlon Frankfurt. With elite-level structure, coach-supported email access, and adaptive tools, this program empowers you to perform at your best when it matters most.
Start your Frankfurt race prep today—your best performance begins with a plan.
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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
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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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