SIX MONTH FULL DISTANCE MALAYSIA - SENIOR W/AI RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
SIX MONTH FULL DISTANCE MALAYSIA - SENIOR W/AI 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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Taking on the Full Distance Triathlon Langkawi Malaysia is no ordinary feat. With a 3.8km non-wetsuit open-water swim in warm 28°C waters, a demanding 180km hilly two-loop bike course featuring over 1,500 meters of climbing, and a hot, tropical 42.2km run along Cenang Beach and past the airport, this race demands precise preparation—especially for Senior Triathletes 60+.
This 24-week Full Distance Triathlon training plan is built specifically to prepare you for the unique demands of Langkawi’s tropical terrain while prioritizing the needs of athletes over 60. Prior to beginning your need to be able to swim 2K, bike 50K, and run 25K. If you've that, you're prepared to take on this challenge.
How This Plan Prepares You for Langkawi 🌴
✅ Heat-Adaptive Endurance Workouts
Zone 2/3 aerobic sessions train your body to go long in warm conditions, building efficiency without overstress—ideal for Langkawi’s hot and humid climate.
✅ Hilly Bike Power Development
Structured cycling sessions target sustained climbing ability to handle Langkawi’s short, steep ascents and long, scenic descents with over 1,500m of elevation.
✅ Non-Wetsuit Swim Confidence
Progressive swim workouts emphasize form, sighting, and open-water skills, prepping you for a rolling, wetsuit-free start in warm ocean water.
✅ Flat Run Resilience & Pacing
Two-lap run sessions simulate Langkawi’s flat but hot run course, focusing on hydration strategies, mental stamina, and consistent pacing.
✅ Strength for Bone Health & Longevity
Strength training is essential for the 60+ athlete—this plan includes weekly sessions to enhance joint stability, prevent muscle loss, and build power safely.
✅ Smart Recovery Cycles
A proven 2:1 training structure (two weeks of focused training followed by one week of active recovery) prevents overtraining and supports long-term progress.
This Full Distance Triathlon training plan is more than just workouts—it's a comprehensive system designed with your age, goals, and physiology in mind.
💡 Includes personalized email coach support so you're never training alone.
🌟 Ready to Race Strong in Langkawi?
Step into race day with confidence, knowing you’ve trained smart for the climate, terrain, and challenge ahead. Invest in your success today—with a Full Distance Triathlon training plan designed to honor your experience and unlock your potential.
EXPLORE SIMILAR OPTIONS
Have questions? Need help in selecting a plan? Reach out through our contact page
Explore Our Entire Portfolio
🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $40 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split AI
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
To receive these benefits, please follow the instructions on Day 1 of your training plan.**
^Training Plan Purchase Benefits May Change/End At Any Time Without Prior Notice
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:23:00 | 01:30:00 |
|
Bike
x3
|
03:14:00 | 05:25:00 |
|
Run
x3
|
02:43:00 | 03:30:00 |
|
Strength
x1
|
00:47:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:23:00 | 01:30:00 | |
|
|
03:14:00 | 05:25:00 | |
|
|
02:43:00 | 03:30:00 | |
|
|
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
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- 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.
Still have questions about this plan?20% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$107.99 USD for the first year, billed yearly.