🔥2026 FULL DISTANCE TRIATHLON COPENHAGEN - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 FULL DISTANCE TRIATHLON COPENHAGEN - 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 Copenhagen is known for its fast swim, iconic bike course, and scenic urban run—making it a favorite among experienced triathletes. To thrive on this dynamic course, you need more than motivation—you need a structured, science-backed plan tailored to your physiology and goals.
This 36-week Full Distance Triathlon training plan is built specifically for competitive Masters athletes (ages 40+), using proven endurance science, performance analytics, and periodized progression to prepare you for every challenge Copenhagen throws at you.
How This Plan Prepares You for Copenhagen:
🏊 Swim Ready at Amager Strandpark
✔ Proprioceptive swim drills build comfort and efficiency in open water.
✔ Stroke mechanics and VO2 max intervals sharpen speed and control—perfect for Copenhagen’s fast, sheltered lagoon.
🚴 Crush the Bike through City, Coast, and Forest
✔ Power-based intervals using FTP, MHR, and RPE simulate terrain variability from city streets to rolling North Zealand countryside.
✔ High-volume aerobic rides increase durability for Copenhagen’s 180 km double-loop course.
🏃 Own the Run Past Landmarks Like Nyhavn and the Little Mermaid
✔ Four-loop pacing strategies are built into your training with progressive tempo runs and lactate-threshold workouts.
✔ Polarized run training improves fatigue resistance over the full marathon distance.
Key Benefits of the Training Plan:
✅ Progressive 36-Week Structure – Starts with a 12-week endurance foundation, followed by 24 weeks of race-specific build and peak.
✅ Precision Coaching Tools – Calibrated by HR, FTP, and RPE for integration with Garmin and endurance analytics.
✅ Recovery-Optimized – 3:1 week format ensures consistent progress and reduces injury risk.
✅ Advanced Strength and Mobility Work – Boosts muscular resilience and neuromuscular coordination.
✅ Smart Swim Sessions – Automatically sync with your wearables for technique feedback and pacing control.
Whether your goal is a personal best or a podium finish, this Full Distance Triathlon training plan gives you the structure, tools, and expert guidance to succeed in Copenhagen.
🎯 Ready to train like a pro? Get started today and receive personalized email coach support every step of the way. Let’s make Copenhagen your best race yet.
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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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- 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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