SIX MONTH FULL DISTANCE TRIATHLON MALAYSIA - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
SIX MONTH FULL DISTANCE TRIATHLON MALAYSIA - 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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
If you're 40+ and ready to race the stunning yet demanding Full Distance Triathlon in Langkawi, this 24-week Masters-focused training plan is your complete guide. Designed specifically for experienced athletes like you, it prepares your body and mind for the course’s heat, hills, and distance.
🌴 Why Langkawi Requires Smart Training
Swim: 3.8km non-wetsuit rolling start in 28°C (82°F) tropical waters
Bike: 180km hilly two-loop course with over 1,500m of climbing
Run: 42.2km flat two-lap course exposed to sun and coastal humidity
🔥 Recommended Base Phase (4–6 Weeks Before Starting)
✅ 6–8 hours of weekly aerobic volume
✅ 90-minute runs and 2.5–3 hour rides
✅ 1,500–2,000m swims
This base ensures your body is ready to handle the intensity ahead.
💪 Plan Highlights Tailored for Masters 40+ Athletes
✅ 3:1 training cycle – 3 weeks build, 1 week recovery
✅ VO2, tempo, and long endurance work to develop speed and durability
✅ Strength sessions with video guidance to support injury resistance*
✅ Fueling strategies and run durability work for tropical racing
✅ Race-specific brick workouts to improve bike-to-run transitions
📈 Smart Structured Training
✅ Heart rate and power-based sessions for precision
✅ Smart Device-compatible—sync workouts directly to your device
✅ Swim drills and strength workouts delivered with clear video instruction
✅ Sessions optimized for performance and recovery at 40+
You’re not just training harder—you’re training smarter. This plan respects your time, recovery needs, and racing goals. It’s designed to push your limits without pushing you over the edge.
📧 Plus, get personal email coach support—guidance when you need it most.
Whether you’re taking on your first Full Distance Triathlon or gunning for a new PR, this plan will help you prepare with purpose, discipline, and confidence.
Are you ready to master Langkawi?
Start your training today and race strong at the Full Distance Triathlon Malaysia.
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How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:34:00 | 03:00:00 |
|
Bike
x3
|
03:17:00 | 05:25:00 |
|
Swim
x3
|
02:03:00 | 01:30:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:47:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:34:00 | 03:00:00 | |
|
|
03:17:00 | 05:25:00 | |
|
|
02:03:00 | 01:30:00 | |
|
|
—— | —— | |
|
|
00:47:00 | 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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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- 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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