2026 FULL DISTANCE TRIATHLON LEEDS - SENIOR TRIATHLETES W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 FULL DISTANCE TRIATHLON LEEDS - 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 Smart for the Full Distance Triathlon Leeds – Built for Senior Triathletes 60+
The Full Distance Triathlon Leeds features:
3.8 km Swim – Two continuous laps in calm Waterloo Lake
180 km Bike – Three hilly laps (~2,574 m elevation) with key climbs like Black Hill Road
42.2 km Run – Four 10K laps through Roundhay Park and Millennium Square
This 36-week Full Distance Triathlon training plan is tailored for senior triathletes aged 60+, helping you build the endurance, strength, and resilience needed to meet the course demands—safely and effectively.
✅ Why This Plan Matches the Leeds Course
✔ Race-Specific Periodization
12 weeks of base endurance, followed by 24 weeks of focused preparation for Leeds hilly bike and multi-lap run.
✔ Targeted Climbing Prep
Bike sessions build strength and efficiency to handle elevation gains across all three laps.
✔ Run Simulation Workouts
Recreate the four-loop marathon structure to build confidence and pacing on familiar terrain.
✔ Swim Endurance Focus
Continuous open-water sessions mirror the non-stop 3.8 km Leeds swim—no “Aussie exit.”
💡 Optimized for Triathletes 60+
💪 Weekly Strength Training
Supports joint health, bone density, and muscle preservation.
❤️ Low-Impact Endurance
Zone 2/3 aerobic training builds cardiovascular strength with less stress on joints.
⚡ Smart Speed Work
Occasional VO2 intervals maintain efficiency without overreaching.
🧠 Neuromuscular Drills
Enhance coordination and transition skills critical to long-course success.
📅 Structured 36-Week Plan
Phase 1: 12 Weeks
Aerobic base and neuromuscular work
Early VO2 training
Swim technique and efficiency
Phase 2: 24 Weeks
Long bike rides, tempo runs, and open-water sessions
VO2 and threshold intervals
Peaks at 16 hours/week using polarized intensity
🛠️ Built for Performance & Recovery
Uses MHR, FTP, and RPE
Compatible with Garmin and other major training apps
Includes HRV-guided recovery tools
Whether your goal is to finish strong or reach a new milestone, this plan helps you train with purpose, avoid injury, and race with confidence.
👉 Start your Full Distance Triathlon Leeds journey today—includes personalized email coach support.
Train smart. Race strong. Age with power.
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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
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- 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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