2026 FULL DISTANCE TRIATHLON COPENHAGEN - SENIOR TRIATHLETES - W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 FULL DISTANCE TRIATHLON COPENHAGEN - SENIOR TRIATHLETES - 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
This 36-week evidence-based training plan is built specifically for Senior Triathletes aged 60+ preparing for the Full Distance Triathlon in Copenhagen. With its unique combination of progressive endurance, race-specific preparation, and injury prevention, this plan helps you race strong across Copenhagen’s stunning course—from the calm waters of Amager Strandpark to the vibrant streets near Nyhavn.
💡 Why This Plan Works for the Copenhagen Full Distance Triathlon
✔ Tailored for Senior Athletes 60+
Built around age-specific needs like joint preservation, muscle maintenance, and efficient recovery.
✔ Progressive Periodization
A 2:1 structure (two training weeks followed by one recovery week) ensures sustainable growth—essential for the 3.8 km swim, 180 km bike, and 42.2 km run.
✔ Endurance First, Then Speed
Phase 1 (12 weeks) builds your aerobic base and neuromuscular coordination—key for pacing the lagoon swim and staying strong on long rides.
Phase 2 (24 weeks) adds race-specific workouts, tempo efforts, and open-water sessions—ideal for Copenhagen’s fast, spectator-rich course.
✔ Precision-Based Training
Workouts guided by Max Heart Rate, Functional Threshold Power, and Rate of Perceived Effort—fully compatible with Garmin and major endurance apps.
✔ Bone and Strength Health
Weekly resistance workouts help prevent age-related muscle loss and support long-term durability—crucial for holding form during the four-loop urban run.
✔ Smart Intensity Control
A polarized intensity model protects against overtraining while still building power for Copenhagen’s rolling terrain and late-race demands.
✔ Open Water Confidence
Specific drills and swim biomechanical cues prepare you for the single-loop lagoon swim—often calm, but mentally demanding due to its length.
✔ Tech-Ready Tools
This plan leverages HRV, pacing data, and power-to-weight metrics to ensure you're race-day ready—with smart swim integration for live feedback.
🎯 Perfect for Senior Triathletes Seeking Performance and Longevity
Whether you’re chasing a personal best or your first Full Distance Triathlon finish, this plan empowers you to train smart, recover fully, and arrive in Copenhagen ready to perform.
👉 Start your journey today. Every plan includes personalized email coach support to keep you on track, adapt your training, and answer questions along 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
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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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