2026 FULL DISTANCE TRIATHLON TALLINN - SENIOR - W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 FULL DISTANCE TRIATHLON TALLINN - SENIOR - 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
Training for the Full Distance Triathlon in Tallinn requires a smart, structured approach—especially for athletes 60 and over. This 36-week plan is built to match the demands of Tallinn’s unique course: a calm freshwater swim, a windy countryside ride, and a cobbled historic marathon. Every workout is backed by science, carefully periodized, and tailored for senior triathletes aiming for a strong, healthy finish.
🏊♂️ Swim – Lake Harku, 3.8 KM
✔ Open Water Simulation
Your swim workouts include single-loop, long-duration efforts that mimic Lake Harku’s course. Drills focus on body position and stroke symmetry to increase efficiency in freshwater.
✔ Beach Starts + Sighting Practice
Frequent sessions include beach entries and open-water sighting—key for navigating this calm but expansive lake.
🚴♂️ Bike – 180 KM Countryside Loops
✔ Wind & Terrain Adaptation
Structured long rides and tempo efforts reflect Tallinn’s mix of flat stretches and rolling hills, with added wind resistance training for exposed segments.
✔ FTP-Based Progression
Bike workouts are built around your Functional Threshold Power, helping you stay consistent even when conditions vary.
🏃♂️ Run – 42.2 KM Through Tallinn’s Old Town
✔ Multi-Loop Endurance Runs
The marathon training includes looped courses and cobblestone simulation runs to prepare your joints and pacing strategy for Tallinn’s historic streets.
✔ Zone 2/3 Mastery + VO2 Tune-ups
Endurance runs in Zone 2/3 preserve energy, while controlled intervals sharpen your speed and recovery.
🧠 Why Athletes Age 60+ Benefit Most
✔ 2:1 Training Cycle – Two build weeks, one recovery week
✔ Resistance Training – Boosts bone health and joint durability
✔ Neuromuscular Drills – Improves coordination and transition speed
✔ HR, Power, RPE Metrics – Supports individual pacing and recovery
📅 Plan Overview
Phase 1 (12 Weeks): Base endurance, swim technique, and neuromuscular prep
Phase 2 (24 Weeks): Long rides, tempo runs, open water focus, VO2 + threshold intervals
Peak Volume: 16 hours per week using a polarized intensity model
🚀 Performance Tools Include
Swim biomechanics
HRV-based recovery metrics
Strength training for seniors
Wearable tech integration
👉 Your race in Tallinn starts now—with personalized email coach support 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
|
02:08:00 | 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 | |
|
|
02:08:00 | 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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