🔥2026 FULL DISTANCE TRIATHLON FRANKFURT - SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 FULL DISTANCE TRIATHLON FRANKFURT - SENIOR TRIATHLETES W/RUN GAIT 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
The Full Distance Triathlon Frankfurt, a 3.8 km swim at Langer Waldsee, a 180 km bike course with varied terrain, and a 42.2 km run along the river Main. Each segment demands focused preparation to perform effectively. This 44-week training plan is designed for Senior Triathletes aged 60 and over, addressing the specific physiological needs of this group to optimize endurance, strength, and recovery.
How This Training Plan Supports Your Race Performance
The plan builds your aerobic base, strength, and race-specific speed gradually to ensure your body adapts to the demands of Frankfurt’s swim, bike, and run courses.
✅ 12-Week Base Phase develops cardiovascular capacity and technical skills with a manageable training load, starting at 4 hours per week and progressing steadily.
✅ 32-Week Full Distance Phase targets endurance and intensity, peaking at 15 hours weekly, matching the energy needs of Frankfurt’s rolling bike loops and fast run course.
The emphasis on resistance training preserves muscle mass and bone density, essential for injury prevention and power during the race. Strategic Zone 2/3 aerobic sessions protect cardiovascular health, while high-intensity intervals maintain VO2 max and speed. Neuromuscular drills enhance coordination and transitions, critical for race efficiency.
Designed for Senior Physiology and Smart Training
This plan uses data-driven workouts synced with heart rate, power, and perceived exertion metrics to personalize pacing and workload. It balances training and recovery to minimize injury risk and maximize longevity.
Typical race conditions—water temperatures near 73°F (23°C) and air temperatures around 77°F (25°C)—require efficient pacing and heat management, both emphasized in the training progression.
Benefits at a Glance:
✔️ Video-guided swim drills to improve efficiency in the Langer Waldsee swim
✔️ Bike workouts simulating Frankfurt’s terrain, combining flats and hills
✔️ Run sessions tailored for the fast, flat course along the river Main
✔️ Strength training focused on muscle, power, and bone health
✔️ Gradual load progression with planned recovery to sustain training quality
Take the Next Step
Gain access to this complete training plan with ongoing email coaching support to fine-tune your preparation and confidently tackle the Full Distance Triathlon Frankfurt.
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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
|
02:42:00 | 05:00:00 |
|
Run
x2
|
02:15:00 | 03:30:00 |
|
Strength
x1
|
01:05:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:30:00 | |
|
|
02:42:00 | 05:00:00 | |
|
|
02:15:00 | 03:30:00 | |
|
|
01:05:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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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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