🔥FULL DISTANCE TRIATHLON MALAYSIA - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your Back Hurts Just Reading This, Doesn’t It?
But you’re doing a Full Distance Triathlon in Langkawi anyway? You legend.
Langkawi, Malaysia: 3.8km of non-wetsuit ocean swimming (because who needs buoyancy), 180km of climbing hills that feel like they climb back, and a flat-but-sweltering marathon where the sun slowly cooks your soul. And yes, you paid actual money for this.
Don’t worry, we’ve got you.
This 36-week Full Distance Triathlon training plan was built for Masters triathletes over 40—people with real jobs, real schedules, and knees that pop like bubble wrap. It’s not a couch-to-finish plan. It’s a “let’s survive the hills, humidity, and midlife crisis—and maybe podium” plan.
Why You’ll Love This (Despite Yourself)
✔️ 12 Weeks of Base Training – Because your aerobic engine needs more than wishful thinking and coffee.
✔️ 24 Weeks of Race-Specific Suffering – Welcome to hill reps, tempo bricks, and open-water swims that remind you you're not 25 anymore.
✔️ Heart Rate, Power, RPE Calibration – Because guessing is for amateurs and 1980s training manuals.
✔️ Heat Acclimation – Simulate Langkawi’s sauna-like run with real training. Or just turn your bathroom into a steam room and do burpees in it. Up to you.
Key Benefits for Overachievers with Bad Knees
🏊♂️ Swim smarter, not harder – Neuromuscular swim drills so you don’t flail like a cat in a bathtub.
🚴 Climb without crying – Structured FTP workouts to conquer Langkawi’s climbs without selling your soul on lap 2.
🏃 Run through tropical doom – Strategic pacing and hydration plans so you don’t end up hugging a palm tree at km 35.
💪 Strength Training That Actually Helps – Not just biceps curls. Real stuff to keep you upright and uninjured.
📊 Data Nerds Welcome – Syncs with Garmin and endurance platforms because if it’s not in TrainingPeaks, did it even happen?
🧢 You’re not old. You’re experienced. And that experience deserves a plan that respects your time, your goals, and your creaky joints.
So if you’re serious about conquering the Full Distance Triathlon in Langkawi—with a little less guesswork and a little more science (and sarcasm)—grab this plan. Bonus: You’ll get personalized email coach support, which is basically a therapist with a stopwatch.
👉 Train smart. Race hard. Complain about it later with pride
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How it Works
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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
|
02:37:00 | 05:25:00 |
|
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 | |
|
|
02:37:00 | 05:25:00 | |
|
|
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
- 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.
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