2026 FULL DISTANCE FRANKFURT - SENIOR TRIATHLETES W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 FULL DISTANCE FRANKFURT - SENIOR TRIATHLETES W/RUN GAIT VIDEO 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
Train Smarter for the Full Distance Triathlon Frankfurt – Built for Senior Triathletes 60+
This 36-week evidence-based plan is specifically designed for triathletes aged 60 and over, targeting the demands of racing in Frankfurt’s challenging yet iconic course:
🏊♂️ A 3.8 km swim at Langer Waldsee with an Australian exit and packed spectator support
🚴♂️ A 180 km bike through fast flats and hilly sections, framed by the Frankfurt skyline
🏃♂️ A 42.2 km flat, fast run along the Main River, finishing at the historic Römer
✅ Why This Plan Works for Frankfurt
✔ Progressive Adaptation
12-week aerobic base phase followed by 24 weeks focused on specific performance for Frankfurt’s terrain and conditions.
✔ Age-Adjusted Metrics
Training is guided by Max Heart Rate (MHR), Functional Threshold Power (FTP), and Rate of Perceived Effort (RPE). Fully compatible with Garmin and other endurance platforms.
✔ Periodization That Respects Recovery
Uses a 2:1 cycle—two training weeks followed by one recovery week—tailored to older athletes’ recovery needs.
🏋️♂️ Designed for Athletes Over 60
💪 Bone & Muscle Health
Weekly resistance sessions help preserve muscle mass, improve joint function, and support longevity.
❤️ Cardiac-Efficient Endurance
Zone 2/3 training builds aerobic capacity with minimal systemic stress.
🔥 Maintain VO₂ Max & Power
Short, periodic interval sessions keep your speed and efficiency sharp without risking overtraining.
🧠 Neuromuscular Activation
Skill drills enhance proprioception, fluid transitions, and coordination across all three disciplines.
📅 36-Week Structure
Phase 1: Base Building & Neuromuscular Priming (Weeks 1–12)
Aerobic base development
Swim-focused proprioceptive drills
Introductory VO₂ intervals
Phase 2: Race-Specific Performance (Weeks 13–36)
Long rides, brick sessions, and open-water training
Threshold, tempo, and VO₂ intervals aligned with Frankfurt’s profile
Peak volume of 16 hours/week, using a polarized intensity model
🛠️ Built-In Performance Tools
✅ Swim biomechanics and symmetry drills
✅ Strength program for resilience and power
✅ Smart pacing strategies for Frankfurt's mixed terrain
✅ HRV and power-to-weight analytics for targeted progress
🎯 For Senior Triathletes Committed to Excellence
Whether you're chasing a new PR or your first Full Distance Triathlon finish, this plan offers a smarter, safer path to the Römer finish line.
👉 Start your 36-week journey today—includes personal email coach support to help guide you every step of the way.
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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.
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- 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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